The Comrades Marathon is the largest and oldest ultra-marathon in the world — roughly 86–91km 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 programme built specifically for the demands of ultra-distance racing on KwaZulu-Natal's hills. This guide includes a 20-week Comrades training programme with weekly distances and long runs, whether you're chasing your first finish or a faster medal.
Comrades 2027 at a Glance
- Date: Sunday 13 June 2027, as announced by the Comrades Marathon Association (CMA)
- Direction: Down run — Pietermaritzburg to Durban
- Edition: the 100th Comrades Marathon (centenary)
- Field: an increased entry cap of 28,000, making it the largest Comrades yet
- Entries: opened on 25 August 2026, in phases
The CMA and KwaZulu-Natal Athletics have publicly disagreed over the sanctioning of the 2027 date, so always confirm the latest race details, distance, start and cut-off times on comrades.com.
What Is the Comrades Marathon?
Comrades is an 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 for much of the way, while the "Down run" starts in Pietermaritzburg and finishes in Durban, with long, punishing descents. The exact distance varies by direction and route, and the race carries a strict 12-hour cut-off.
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.
- Before the qualifying deadline: A qualifying marathon (Comrades requires proof of a marathon time within the qualifying window and standard).
- 20 weeks out: Comrades-specific training — the programme below, with long runs, back-to-back runs and hill work.
- Final 3 weeks: Taper, with reduced volume but some race-pace running kept in.
For a 13 June 2027 race, the 20-week programme starts on Monday 25 January 2027. You should already be running comfortably 40–50km a week before Week 1.
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 CMA. Requirements can change from year to year, so always check the current rules 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.
20-Week Comrades Training Programme
Two versions are shown side by side: Finisher (aiming to finish comfortably inside the cut-off) and Stronger runner (experienced runners aiming for a faster time). Distances are weekly totals; the long run is included in the weekly total. Every fourth week is a lighter recovery week — don't skip them.
| Week | Week of | Phase | Finisher (km/week) | Stronger runner (km/week) | Long run | Key focus |
|---|---|---|---|---|---|---|
| 1 | 25 Jan | Base | 45 | 60 | 18km | Easy running, build routine |
| 2 | 1 Feb | Base | 50 | 65 | 20km | Add strength work twice a week |
| 3 | 8 Feb | Base | 55 | 70 | 22km | Short hill reps (6–8 x 60s) |
| 4 | 15 Feb | Recovery | 45 | 60 | 18km | Easy week |
| 5 | 22 Feb | Build | 60 | 75 | 25km | Weekly hill session begins |
| 6 | 1 Mar | Build | 65 | 80 | 28km | Tempo run (20–30 min) |
| 7 | 8 Mar | Build | 70 | 85 | 30km | Practise race fuelling on long run |
| 8 | 15 Mar | Recovery | 55 | 70 | 21km | Easy week or a half marathon race |
| 9 | 22 Mar | Ultra build | 70 | 90 | 32km + 12km next day | First back-to-back weekend |
| 10 | 29 Mar | Ultra build | 75 | 95 | 35km + 15km next day | Downhill running on long run |
| 11 | 5 Apr | Ultra build | 80 | 100 | 42km (marathon or long run) | Run it at easy, controlled effort |
| 12 | 12 Apr | Recovery | 60 | 80 | 25km | Easy week |
| 13 | 19 Apr | Peak | 85 | 110 | 45–50km | Hilly route, race-day kit and fuelling |
| 14 | 26 Apr | Peak | 90 | 115 | 35km + 20km next day | Hardest back-to-back weekend |
| 15 | 3 May | Peak | 90 | 120 | 56–60km | Longest run or a 56km ultra race |
| 16 | 10 May | Peak / recovery | 75 | 100 | 32km | Recover from longest run |
| 17 | 17 May | Taper | 65 | 85 | 30km | Last long run |
| 18 | 24 May | Taper | 50 | 65 | 21km | Short race-pace efforts |
| 19 | 31 May | Taper | 35 | 45 | 15km | Rest, sleep, final kit check |
| 20 | 7 Jun | Race week | 15–20 + race | 20–25 + race | Comrades, 13 June | Short easy runs, carb-load, rest |
How to use it: run most of your kilometres at easy, conversational pace. Keep one quality session a week (hills or tempo) and the long run as your priorities; if you miss days, protect those and cut the easy runs. If you pick up pain that changes how you run, stop and get it checked rather than pushing through. This is a general programme — adjust it to your experience, and consider a coach or club for a fully personalised plan.
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 about 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 your longest run 5–6 weeks before race day.
Back-to-Back Long Runs: The Ultra Secret Weapon
Comrades-specific 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 during the second half of the race. 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.
2027 is a Down run, so train your quads for descending. Long descents cause heavy eccentric muscle loading, and under-prepared quads are one of the most common reasons runners struggle in the final third of a Down run. Include controlled downhill running on your long runs from around Week 10, plus strength work such as squats, lunges and step-downs.
Strength Training for Comrades
Two short strength sessions a week (20–30 minutes) help your body tolerate the training load. Focus on squats, lunges, step-downs, calf raises, glute bridges and core work. Keep strength sessions away from the day before your long run, and reduce them during the taper.
The Taper and Race Week
The last three weeks are about arriving fresh, not getting fitter. Cut volume steadily, keep a few short race-pace efforts so your legs stay sharp, and prioritise sleep. In race week, run only short easy sessions, increase your carbohydrate intake in the final two to three days, lay out and test all your kit, and plan your race-morning logistics and nutrition in detail.
Race Week and Race Day Nutrition
An ultra of this length 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 over 1,000km in this programme alone, 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 the New Balance Fresh Foam X 1080 are built for exactly this kind of long-distance daily mileage.
- For a Down run, generous cushioning and a secure fit matter even more — long descents load your quads and feet, and toes can bang against the front of a poorly fitting shoe.
- Race day is where some experienced Comrades runners consider a carbon-plated "super shoe" — though over this distance comfort and stability often matter more. 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.
Rotate at least two pairs through your training, buy your race shoes by Week 12 so you can log real kilometres in them, and never race in shoes you haven't tested on long runs.
Avoiding Injury Over a Long Build-Up
A long 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
When is Comrades 2027?
The CMA has announced Sunday 13 June 2027 for the 100th Comrades Marathon, a Down run from Pietermaritzburg to Durban. Confirm the latest details on comrades.com.
When should I start Comrades training?
Build a base over several months, then start a dedicated Comrades programme about 20 weeks before race day — for 2027, that's Monday 25 January.
How many kilometres a week do I need to run for Comrades?
Most first-time finishers peak at around 80–90km a week; experienced runners chasing faster times often peak at 100–120km. Consistency over months matters more than any single big week.
What is the longest training run for Comrades?
Most programmes build to a longest run of around 56–60km about five to six weeks before race day, often in the form of an ultra race, followed by a gradual taper.
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 on top of that base, including a qualifying marathon along the way.
What is the Comrades Marathon cut-off time?
Comrades has a strict 12-hour cut-off. Always confirm the current year's exact start and cut-off times on comrades.com.
Is Comrades 2027 an Up run or a Down run?
2027 is a Down run, from Pietermaritzburg to Durban.
How do I train for a Down run?
Add controlled downhill running to your long runs and strengthen your quads with squats, lunges and step-downs. Under-prepared quads are a major cause of late-race struggles on a Down run.
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 for trained, faster runners, but comfort and familiarity matter more than technology over this distance. See our carbon plate shoes guide for more detail.
Ready to start your Comrades journey? Book a RunEasi gait analysis with our specialist team in Windermere, Durban 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.