Planning is Power, Timing Is Everything
Preparing for the Comrades Marathon is not simply about accumulating kilometres. It is about when you run long, when you race, and how those efforts are sequenced across the months leading into race day. With Comrades Marathon Up Run 2026, taking place on 14 June, the structure and timing of your training phases will ultimately determine whether you arrive at the start line confident and resilient or overtrained and underprepared.
The Comrades journey is best understood as a progressive roadmap, where each phase serves a specific purpose. Long runs, races and qualifying marathons are not standalone events. Instead, they should be carefully positioned building blocks that support one another and culminate in Comrades-specific readiness. All too often I see athletes taking a shotgun approach to qualifying marathons and ultra-distance races without proper planning.
Base-Building is about Laying the Foundation (October – December 2025)
The earliest phase of Comrades preparation is often underestimated. Base-building is not about heroic long runs or racing every weekend. Instead, this period focuses on consistency, durability and gradually preparing the body to handle the heavier training that lies ahead.Long runs during this phase are intentionally conservative. Most runners will sit between 90-minutes and two hours, prioritising relaxed aerobic running rather than pace or elevation. The goal is to strengthen connective tissue, improve aerobic efficiency and develop routine. Attempting ultra-distance long runs too early often leads to injury or burnout long before the real work begins. Racing during the base phase should be limited and purposeful. Shorter races such as 10km events, parkruns and occasional half marathons can be used to sharpen leg speed, build confidence and assess general fitness. These efforts should not disrupt training rhythm or require extended recovery. At this stage, racing is a tool, not a test. Importantly, there is no pressure to qualify for Comrades during base-building, although some athletes prefer to qualify before the start of the new year. The emphasis in the base-building phase should be on preparing your body to qualify well, rather than simply qualifying early.
Marathon Build-up Strengthening Endurance and Speed (January – February 2026)
As the calendar turns and training volume increases, the focus shifts towards marathon preparation. This phase bridges the gap between general endurance and ultra-specific demands. Long runs now begin to extend more deliberately, often reaching two and a half to three hours for experienced runners.These longer efforts remain controlled, with an emphasis on efficient pacing and fuelling rather than fatigue accumulation. Marathon-paced segments may be introduced within long runs, but they are carefully dosed to avoid unnecessary stress.This is also the period where race participation becomes more strategic. Half marathons and tune-up races serve as fitness indicators and help refine pacing strategies. They allow runners to test nutrition, footwear and race execution without compromising the larger goal. Crucially, this phase sets the stage for the qualifying marathon. Fitness is being developed gradually, so that when qualification is attempted, it can be done with confidence rather than desperation.
The Qualifying Marathon Timing Matters (February – March 2026)
The qualifying marathon is one of the most important milestones in the Comrades journey. While it may be tempting to qualify as early as possible, doing so too soon can interrupt training momentum and reduce readiness for the Comrades-specific phase. Ideally, the qualifying marathon should be scheduled between late-February and mid- to late-March. This timing allows runners to arrive at the start line fit, rested and prepared—while still leaving enough runway for recovery and the substantial Comrades build that follows. From a training perspective, the qualifying marathon is not about chasing a personal best at all costs. It is about qualifying comfortably. A controlled, well-executed marathon builds confidence, reinforces discipline and provides valuable data for pacing and fuelling. Once the qualifying marathon is complete, recovery becomes non-negotiable. Rushing back into training is one of the most common mistakes runners make. Even a well-run marathon places significant stress on the body, and insufficient recovery can compromise the entire Comrades buildup.
Recovery and Reset to Absorbing the Work (March – Early April 2026)
Following the qualifying marathon, training briefly steps back before it moves forward. Mileage is reduced, intensity is dialled down, and the focus shifts to restoring freshness.Long runs during this period are shorter and easier, often capped at two hours. This phase allows adaptations to take place and ensures that runners enter the Comrades-specific block healthy and motivated. Strength training and cross-training play an important role here, supporting musculoskeletal resilience and addressing any imbalances exposed during marathon preparation.
This recovery window is not lost time. It is a critical investment in the quality of training that follows.
Comrades-Specific Training Comes Together (April – May 2026)
This is the heart of Comrades preparation and the phase where training becomes highly specific to the demands of the race. The focus shifts away from speed and towards durability, terrain management and fatigue resistance. Long runs now take centre stage. These sessions are not just longer; they are more deliberate in design. Back-to-back long runs, extended time on feet, and elevation-focused routes become essential. For many runners, this is where distances of 35 km, 40 km and beyond are introduced—always balanced carefully with recovery. The timing of these long runs is crucial. The biggest endurance efforts typically take place five to seven weeks before race day, allowing enough time to recover and consolidate gains. Attempting ultra-long runs too close to Comrades often results in cumulative fatigue rather than improved fitness.
Racing during this phase is selective. Ultra races, long trail events or tough road races can be used to simulate Comrades fatigue, but they must align with the broader plan. Every race should answer a question: about pacing, nutrition, footwear or mental strategy. This is also the period where race kit, fuelling strategies and logistical details are finalised. Nothing new should be left to chance.
Taper is About Sharpening Without Losing Fitness (Late May – Early June 2026)
As Comrades approaches, training volume decreases while intensity is maintained in smaller doses. The taper is not about resting completely—it is about allowing accumulated fatigue to dissipate while preserving race-specific fitness. Long runs reduce significantly in both distance and duration, but remain purposeful. Shorter efforts at Comrades effort help maintain rhythm and confidence without adding strain. Runners often fear losing fitness during the taper, but endurance is remarkably resilient. Done correctly, the taper allows athletes to arrive at the start line feeling strong, rested and mentally ready.
Race Day (14 June 2026)
Trust the process. By the time race day arrives, the work is done. The carefully timed long runs, the well-placed races and the sensibly executed qualifying marathon all come together. The goal is simple: arrive at the start line healthy, injury-free and confident in your preparation. No last-minute heroics, no experimentation. The discipline shown throughout the buildup is rewarded on the road between Pietermaritzburg and Durban.
To Conclude – Planning is Power
Training for Comrades is a long-term commitment, and success lies in respecting the timing of each phase. Long runs build progressively, races serve specific purposes, and the qualifying marathon is positioned to support—not sabotage—the bigger goal. When training is structured correctly, Comrades preparation becomes sustainable, repeatable and ultimately enjoyable. Timing is not just a detail; it is the difference between surviving Comrades and racing it.
If you want your build-up to Comrades 2026 to be structured around your ability, goals and life commitments, working with an experienced human coach can make all the difference. A-Team Coaching specialises in Comrades preparation, helping runners navigate each phase with clarity, confidence and purpose.