How To Train For The Comrades Marathon

Training for the Comrades Marathon is no easy feat. As someone who has completed this grueling ultra-marathon, I can attest to the physical and mental challenges that come along with it. However, with the right training plan and a strong will, anyone can conquer this iconic race.

The Importance of a Training Plan

Before diving into the specifics of training for the Comrades Marathon, it’s crucial to establish a well-structured training plan. This plan will serve as a roadmap to guide you through the months of preparation leading up to the race. It should include a combination of running, cross-training, strength training, and rest days.

When creating your training plan, consider your current fitness level, previous running experience, and any time constraints you may have. It’s important to gradually build up your mileage and intensity to avoid injury and burnout. Start with a solid base of running at least three times a week and gradually increase your mileage by no more than 10% each week.

Vary Your Training Runs

Training for the Comrades Marathon requires a mix of different types of runs to improve your endurance, speed, and strength. Incorporate the following types of training runs into your schedule:

  1. Long Runs: These runs are the backbone of your training. Aim to gradually increase your long run distance every week, with the goal of reaching the marathon distance at least once before the race.
  2. Hill Repeats: The Comrades Marathon is known for its challenging hills, so hill repeats are crucial to prepare your legs and lungs. Find a hill with a challenging gradient and run up it at a hard effort, then recover on the way down. Repeat this several times.
  3. Speed Work: Incorporating speed work, such as intervals or tempo runs, will help improve your overall running pace. Focus on running at a fast, sustainable pace for short bursts of time, allowing for adequate recovery in between.
  4. Easy Runs: These runs are done at a comfortable, conversational pace. They help to improve your aerobic base and aid in recovery from harder training sessions.

Listen to Your Body

Training for an ultra-marathon like the Comrades requires a lot of hard work and dedication. However, it’s important to remember to listen to your body and not push yourself beyond your limits. Pay attention to any warning signs of overtraining or injury, such as persistent fatigue or pain.

If you experience any discomfort or pain during your training, it’s crucial to address it promptly. Seek advice from a qualified healthcare professional or a running coach who can help guide you in the right direction.

The Mental Game

Completing the Comrades Marathon is not just a physical challenge but also a mental one. During your training, practice mental strategies such as visualization, positive self-talk, and goal-setting. These techniques will help you stay focused and motivated during the long, tough miles of the race.

Additionally, surround yourself with a supportive running community. Join a local running group or find a training partner who can provide encouragement and share in your journey. Having someone to lean on during the tough times can make all the difference.


Training for the Comrades Marathon requires commitment, perseverance, and a well-structured plan. By following a training schedule, incorporating various types of runs, listening to your body, and focusing on the mental aspect of the race, you can increase your chances of crossing that finish line.

Remember, every step you take in your training is a step closer to achieving your goal. Stay consistent, stay motivated, and always believe in yourself. Good luck on your journey to conquer the Comrades Marathon!