Race Shape › Races › Sanlam Cape Town Marathon
Running · Cape TownSanlam Cape Town Marathon training plan
The Sanlam Cape Town Marathon is 42.2 km in Cape Town, next held on 23 May 2027. A 21-week block for it starts on Monday 28 December 2026. For a club athlete on 45 km a week with a 1:55 half marathon behind them, the plan expects a finish around 3:57:48.
Build my own Cape Town Marathon plan — freeThe date, distance and altitude are filled in for you. See the whole block free before you unlock it.
The race
| Distance | 42.2 km |
|---|---|
| Where | Cape Town |
| Altitude | 20 m |
| Next edition | Sunday, 23 May 2027 |
A World Marathon Major from 2027 — Africa’s first — and now run in May. Flat, fast and at sea level.
Your calendar to race day
A 21-week block, laid out against the 23 May 2027 race date:
| Block starts | Monday 28 December 2026 — week 1 |
|---|---|
| Harder sessions arrive | Monday 22 February 2027 — week 9 |
| Peak weeks begin | Monday 19 April 2027 — week 17 |
| Taper begins | Monday 3 May 2027 — week 19 |
| Race day | Sunday, 23 May 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 marathon plan page.
Race-day targets
| The race | 5:41/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 | 3:57:48 — Run 3:57:48 |
Worked out for a club athlete on 45 km a week with a 1:55 half marathon behind them. Yours come from your own time trial.
Predict your Cape Town Marathon time
Filled in with an example. Type your own numbers and it recalculates.
| Distance | 42.2 km |
|---|---|
| Race altitude | 20 m |
| Even-pace halfway | 1:58:54 |
| Your fitness (VDOT) | 38.3 |
Flat-course physiology plus an altitude correction. Hills, heat and pacing are not modelled: allow for the course.
The full predictor for this race →
The coast, for or against you
At 20 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 on 45 km a week with a 1:55 half marathon behind them:
| Where you train | Pace in training · pace on race day |
|---|---|
| Training at the coast | 5:41/km · 5:41/km |
| Training in Johannesburg (1 753 m) | 6:10/km · 5:41/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 Cape Town Marathon?
For a 21-week block, on Monday 28 December 2026. 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 Cape Town Marathon?
For a club athlete on 45 km a week with a 1:55 half marathon behind them, about 3:57:48. 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 Cape Town Marathon?
Not for coastal athletes. At 20 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.
What should I know about the Cape Town Marathon?
A World Marathon Major from 2027 — Africa’s first — and now run in May. Flat, fast and at sea level.
Where to train for the Cape Town Marathon
Plans at this distance
- Beginner marathon plan
- 8-week marathon plan
- 12-week marathon plan
- 16-week marathon plan
- 20-week marathon plan