Comrades Recruit

A structured 24-week Comrades Marathon plan for runners aiming to finish strong with a target time of 11–12 hours. Designed to build endurance safely with manageable weekly mileage.

Medal Target: Vic Clapham

Plan Overview

• Duration: 24 weeks

• Runs per Week: 3–4

• Focus: Easy aerobic running & endurance

• Goal: Confident marathon completion

Training Phases

• Weeks 1–8: Build an aerobic base with easy runs and walking

• Weeks 9–16: Gradually increase long runs up to 35 km

• Weeks 17–21: Peak long runs of 3.5–4 hours

• Weeks 22–24: Taper with reduced mileage and recovery focus

Best For

✔ First-time or recreational marathon runners
✔ Runners wanting a steady, sustainable plan
✔ Lower weekly mileage with progressive long runs

Simple. Structured. Comrades Marathon-ready.