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Running · Cape TownSanlam Cape Town Gun Run Half training plan
The Sanlam Cape Town Gun Run Half is 21.1 km in Cape Town, usually held around 11 October — the next date is not yet announced. A 17-week block for it starts on Monday 14 June 2027. For a club athlete running about 40 km a week, 10 km in 50:00, the plan expects a finish around 1:50:52.
Build my own Gun Run 21 km plan — freeThe date, distance and altitude are filled in for you. See the whole block free before you unlock it.
The race
| Distance | 21.1 km |
|---|---|
| Where | Cape Town |
| Altitude | 15 m |
| Next edition | Not yet announced |
Not yet confirmed by the organiser, so it is shown as expected rather than fact. Last checked 2026-09-11. Check the official entry page before booking anything.
Your calendar to race day
A 17-week block, laid out against the expected race date:
| Block starts | Monday 14 June 2027 — week 1 |
|---|---|
| Harder sessions arrive | Monday 2 August 2027 — week 8 |
| Peak weeks begin | Monday 13 September 2027 — week 14 |
| Taper begins | Monday 27 September 2027 — week 16 |
| Race day | Sunday, 10 October 2027 |
Volume rises no more than 10% a week and every fourth week is lighter. The full week-by-week table for this distance is on the beginner half marathon plan page.
Race-day targets
| The race | 5:20/km for the first third, then hold or lift Even pace beats a fast start on every course ever measured. If you feel comfortable at halfway you have got it right, and you have permission to spend what is left. |
|---|---|
| Expected finish | 1:50:52 — Run 1:50:52 |
Worked out for a club athlete running about 40 km a week, 10 km in 50:00. Yours come from your own time trial.
Predict your Gun Run 21 km time
Filled in with an example. Type your own numbers and it recalculates.
| Distance | 21.1 km |
|---|---|
| Race altitude | 15 m |
| Even-pace halfway | 57:39 |
| Your fitness (VDOT) | 38.2 |
Flat-course physiology plus an altitude correction. Hills, heat and pacing are not modelled: allow for the course.
The coast, for or against you
At 15 m, an athlete who trains at altitude will find the same effort produces a quicker pace on the day — and the danger is going out too fast because it feels easy. Steady race pace for a club athlete running about 40 km a week, 10 km in 50:00:
| Where you train | Pace in training · pace on race day |
|---|---|
| Training at the coast | 5:30/km · 5:30/km |
| Training in Johannesburg (1 753 m) | 5:57/km · 5:30/km |
Roughly 2% per 300 m above 500 m, corrected only for the difference between where you train and where you race. A planning estimate — individuals vary.
Common questions
When should I start training for the Gun Run 21 km?
For a 17-week block, on Monday 14 June 2027. Starting later still works — the plan shortens the base phase to fit — but inside about six weeks the block stops being able to add fitness and becomes about arriving healthy.
What finish time should I expect at the Gun Run 21 km?
For a club athlete running about 40 km a week, 10 km in 50:00, about 1:50:52. Assumes a flat course, reasonable conditions and a sensible first half. Your own prediction comes from your own time trial.
Does altitude matter at the Gun Run 21 km?
Not for coastal athletes. At 15 m there is no correction to make. Athletes who train at altitude, in Gauteng or the Free State, should expect the same effort to produce a quicker pace on the day.