There are many programmes designed to take you from marathon to Comrades, and even 5km to Comrades. We have introduced a dynamic programme to take you from non-runner all the way to finisher of the Ultimate Human Race in 2026!
This programme commences on 9 June 2025. YES, the day after the 2025 Comrades Marathon has taken place.
You will need the full 12 months to build up slowly and consistently to avoid injury and achieve your first 5km, 10km, 21.1km and qualifying marathon. We will provide you with an additional recovery phase after Comrades, taking you to the end of June for no additional cost. It is vital that you stay motivated, patient, and above all consistent in your training. You also need the buy-in of your family and friends, as the time commitment is time that they too need to sacrifice. But let me tell you, it IS worth it!
Please ensure that you do not have any pre-existing injuries or health issues. A medical examination is recommended before engaging in any form of exercise and this is of particular importance when building up to an ultra-marathon like Comrades.
Training sessions are rated in one of two ways:
1) RPE (Rating of Perceived Exertion), meaning running according to effort
2) Pace range (min/km or min/mile, depending on how you prefer metric or imperial)
The training philosophy used in the design of this programme is – conditioning through a gradual increase in duration. Once comfortable, the frequency and/or duration of sessions must increase to avoid a plateau in performance. This increase continues towards each of the milestone race distances and up to Comrades. Training is divided into periodised training blocks to allow for build and recovery weeks. Specific training blocks focus on varying degrees of strength, speed, and endurance.
The training programme includes cardio cross-training. These sessions enable athletes the full benefit of low cardio training (recover sessions) without the eccentric loading (pounding associated with road running), thereby maximising training frequency. We avoided being too prescriptive on the exact cardio activity. You can choose one of the following examples, as long is it is not running:
• Elliptical
• Cycle
• Swim
• Rowing
• Hiking
• Power Walking
Training pace ranges will be set up according to a goal finish time of 11h30-12h over a 90km Comrades Marathon distance. If this is not your first Comrades, and you are already a runner managing to participate in 10km races, then this programme is not for you. Please contact us for personalised training.
To get started with our Couch to Comrades programme, please complete the form below.
This programme begins on Monday, 9 June 2025 and ends on Comrades day, 30 June 2026 (includes a recovery phase). The cost is R450 per month, payable by no later than the 1st of each month. Alternatively a once-off payment of R4800. (a saving R50 per month)