The Comrades Marathon is the largest and oldest ultra-marathon in the world — 87km (roughly 54 miles) run between Durban and Pietermaritzburg, alternating direction each year between the "Up run" and the "Down run." Finishing it takes more than fitness; it takes a training plan built specifically for the demands of ultra-distance racing on KwaZulu-Natal's hills. Here's how to prepare, whether you're chasing your first bronze medal or your first finish.
What Is the Comrades Marathon?
Comrades is an official ultra-marathon run annually in June between Durban and Pietermaritzburg in KwaZulu-Natal, South Africa. The race alternates direction each year: the "Up run" starts in Durban and finishes in Pietermaritzburg (climbing roughly 1,200m net), while the "Down run" goes the other way. Both routes cover roughly 87km and carry a strict 12-hour cutoff, enforced to the second at the Pietermaritzburg finish line.
When to Start Training
Comrades rewards runners who build their base over months, not weeks. A realistic preparation window is:
- 6–12 months out: General aerobic base-building — consistent weekly mileage with no major intensity.
- 4–6 months out: A qualifying marathon (Comrades requires proof of a marathon time within the qualifying window and standard).
- 16–20 weeks out: Comrades-specific training — long runs, back-to-back long runs, and hill-specific work.
- Final 2–3 weeks: Taper, with reduced volume but maintained intensity touches.
Because entries typically open around November for a June race, and the qualifying period runs for several months before that, it's worth mapping your training calendar backward from race day as soon as entries open.
Qualifying for Comrades
To enter Comrades you need to complete an official qualifying marathon (42.2km) within a set time standard inside the qualifying window set by the Comrades Marathon Association. The exact cutoff time depends on the category you're entering, so always check the current year's requirements on comrades.com before you plan your qualifier. Your qualifying marathon effectively becomes the centrepiece of your first training block — treat it as seriously as race day itself.
Building Your Aerobic Base
Ultra-distance running is won and lost on aerobic capacity, not top-end speed. Prioritise:
- Consistent weekly mileage that increases gradually — a common guideline is no more than 10% growth per week.
- Easy pace, most of the time. The bulk of your training should be conversational effort; save hard efforts for one or two sessions a week.
- A weekly long run that progressively builds toward 32–42km in the final third of your training block.
Back-to-Back Long Runs: The Ultra Secret Weapon
Comrades-specific coaching plans lean heavily on back-to-back long runs — for example, a long run on Saturday followed by a shorter but still substantial run on Sunday. This teaches your body to run on already-fatigued legs, which is exactly the state you'll be in from around the 60km mark on race day. It's one of the biggest differences between marathon training and Comrades training.
Hill Training Is Non-Negotiable
Both the Up run and Down run include significant climbs — Botha's Hill, Inchanga, Polly Shortts and Fields Hill are the famous names Comrades runners come to know intimately. Build weekly hill repeats or a hilly long-run route into your plan from at least 12 weeks out. Downhill running deserves attention too: the eccentric loading of descending for extended distances (especially on a Down run year) causes significant quad damage if your legs aren't conditioned for it.
Race Week and Race Day Nutrition
An 87km race demands a serious fuelling strategy, both in training and on race day:
- Practise your race-day fuelling during long training runs — never try anything new on race day.
- Aim for roughly 60–90g of carbohydrate per hour during the race itself, using a combination of gels, chews and sports drinks. Products like GU Liquid Energy Gels and Hammer Nutrition gels are popular with Comrades runners for their easy-to-digest carbohydrate blends.
- Replace electrolytes lost to sweat over hours in the KZN heat and humidity — our running nutrition range covers gels, electrolyte mixes and hydration tablets.
- Practise your hydration plan around the race's water tables so nothing on the day is a surprise.
For a deeper dive into daily fuelling, see our guide to nutrition for runners.
Footwear for Comrades Training and Race Day
You'll cover hundreds of kilometres in training before you even reach the start line, so shoe choice matters as much for injury prevention as for race-day performance:
- Daily training miles call for a durable, well-cushioned trainer. The ASICS GEL-NIMBUS 28 and New Balance Fresh Foam X 1080v14 are built for exactly this kind of long-distance daily mileage.
- Race day is where many experienced Comrades runners consider a carbon-plated "super shoe" for the efficiency gains over 87km — though they're not the right call for everyone. Read our full breakdown in Carbon Plate Running Shoes Explained.
- Browse our full Best Marathon Running Shoes buying guide for a curated shortlist across budgets.
Whatever you choose, rotate at least two pairs through your final training block, and never race in shoes you haven't logged real training kilometres in.
Avoiding Injury Over a Long Build-Up
A 6–12 month training block carries real injury risk if your shoes, gait, or training load aren't right for you. A professional RunEasi gait analysis at Durban Runner can flag inefficiencies — like asymmetry or excess impact loading — well before they become an overuse injury, and help match you to the right shoe category for your stride. It's worth booking one at the start of your training block, not after something starts hurting. Our guide on building speed and endurance while staying injury-free covers the training-load side of the equation.
Frequently Asked Questions
How many months do I need to train for Comrades?
Most successful first-time finishers build their base over 6–12 months, with a dedicated 16–20 week Comrades-specific block layered on top of that base, including a qualifying marathon along the way.
What is the Comrades Marathon cutoff time?
Comrades enforces a strict 12-hour cutoff, timed to the second at the finish in Pietermaritzburg. Always confirm the current year's exact start and cutoff times on comrades.com.
Is Comrades an Up run or a Down run this year?
The direction alternates annually. Check comrades.com for the confirmed direction and race date for the specific year you're entering.
Can a beginner runner complete Comrades?
Yes, provided you meet the qualifying marathon standard and follow a structured, progressive training plan well in advance — Comrades is completed every year by first-time ultra runners, but it is not a race to under-prepare for.
Do I need carbon plate shoes for Comrades?
No — many finishers race in well-cushioned daily trainers. Carbon plate shoes can offer an efficiency edge over 87km for trained, faster runners, but comfort and familiarity matter more than technology on race day. See our carbon plate shoes guide for more detail.
Ready to start your Comrades journey? Book a RunEasi gait analysis with our specialist team to get matched to the right training shoe, browse our Best Marathon Running Shoes guide, or stock up on race nutrition in our nutrition collection.