Race Shape › Answers › How long does it take to train for Comrades?
AnswersHow long does it take to train for Comrades?
About 24 weeks of focused training, on top of an existing marathon base — and entry requires a qualifying marathon first. Race Shape builds the long run to a maximum of 55 km and caps it at 40% of the week for ultras, because the risk at Comrades is arriving injured or over-tired far more than arriving under-trained.
What a Comrades build needs
| Element | In a Race Shape plan |
|---|---|
| Before the block | A qualifying marathon, and months of regular running |
| Block length | About 24 weeks |
| Longest run | Up to 55 km in the plan |
| Long run share | No more than 40% of the week |
| Taper | Three weeks |
Comrades alternates direction between Durban and Pietermaritzburg, and the terrain between them is relentlessly hilly in both. Downhill running does a great deal of muscle damage, so a Comrades build needs time on downhills in training, not just flat kilometres. Walking breaks are a legitimate strategy, practised in training, not a failure.
Why the long run is capped
It is tempting to run ever further in preparation for 87 km. But very long training runs cost weeks of recovery and add injury risk faster than they add fitness. Back-to-back long runs across a weekend usually build more with less damage than one enormous run.
Common questions
Do I need to qualify for Comrades?
Yes — entry requires a qualifying marathon within a set time. Check the current rules on the official Comrades site, as they are set by the organisers.
Can I train for Comrades from scratch?
Not sensibly in one season. Build to a marathon first, then Comrades the following year.
How many kilometres a week?
It varies widely. Consistency across many months matters more than a big peak week.
Sources
- Race Shape engine rules for ultra distances: long run cap 55 km, 40% share, three-week taper.