COMRADES MARATHON

The Ultimate Endurance Challenge.

Comrades is more than a race, it’s a test of endurance, patience, and mindset.
These structured 24-week plans are built to guide you safely from base mileage to peak fitness, balancing volume, recovery, and strength so you arrive ready for race day.
Each level focuses on gradual progression and sustainable load management the hallmark of modern ultra training.

How to Choose Your Plan

Recruit: You’ve completed a marathon and want to conquer your first Comrades. The focus is on finishing strongwith safe mileage progression and recovery weeks built in.
Weekend Warrior: You’re a regular runner targeting Sub-10 hrs (Bill Rowan). The plan balances tempo work and long endurance sessions with mid-week aerobic runs.
Veteran: You’re chasing a Silver Medal (Sub-9). Expect structured tempo, long back-to-back runs, strength training, and controlled load phases.
Commander: Competitive or club-level ultra runner targeting Sub-7 hrs. Focused on specific race-pace simulation, heat management, nutrition testing, and precision tapering.

LEVELS	RECRUIT	WEEKEND WARRIOR	VETERAN	COMMANDER
Goal Time	11:00 to 12:00 hrs	10:00 to 10:59 hrs	7:30 to 9:59 hrs	Sub 7:30 hrs
Medal Target	Vic Clapham	Bronze	Bill Rowan or Robert Mtshali	Silver or Gold
Plan Length	24 weeks	24 weeks	24 weeks	24 weeks
First Phase Weeks 1 to 8	3 to 4 runs each week with easy aerobic running and a walking base	4 runs each week with steady mileage and strides	5 runs each week with base endurance and hills	6 runs each week with aerobic focus and a strength block
Build Phase Weeks 9 to 16	Gradual increase in long run volume up to 35 km	Introduction of back to back long runs	Long runs up to 45 to 50 km with tempo and strength	High volume weeks of around 100 to 120 km with recovery weeks included
Peak Phase Weeks 17 to 21	Long run of about 3.5 to 4 hrs	Long run of about 4.5 to 5 hrs	Long run of about 5 to 6 hrs or 55 to 60 km	Long run of 6 hrs or more with marathon pace simulation
Taper Phase Weeks 22 to 24	Reduced mileage with a recovery focus	Volume reduced by about 40 to 60 percent with sharpened sessions	Controlled reduction in mileage with mobility and rest	Precision taper with fueling and race rehearsal
Runs per Week	3 to 4	4 to 5	5 to 6	6 or more