Race Shape › Races › Two Oceans Ultra Marathon
Running · Cape TownTwo Oceans Ultra Marathon training plan
The Two Oceans Ultra Marathon is 56 km in Cape Town, next held on 3 April 2027. A 21-week block for it starts on Monday 9 November 2026. For a club athlete on 45 km a week with a 1:55 half marathon behind them, the plan expects a finish around 5:37:48.
Build my own Two Oceans 56 km plan — freeThe date, distance and altitude are filled in for you. See the whole block free before you unlock it.
The race
| Distance | 56 km |
|---|---|
| Where | Cape Town |
| Altitude | 30 m |
| Next edition | Saturday, 3 April 2027 (expected — not yet confirmed with the organiser) |
Chapman’s Peak at 28 km and Constantia Nek at 42 km. The second half is the race.
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 21-week block, laid out against the 3 April 2027 race date:
| Block starts | Monday 9 November 2026 — week 1 |
|---|---|
| Harder sessions arrive | Monday 4 January 2027 — week 9 |
| Peak weeks begin | Monday 1 March 2027 — week 17 |
| Taper begins | Monday 15 March 2027 — week 19 |
| Race day | Saturday, 3 April 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 distance page.
Race-day targets
| The race | 5:41/km for the first third, then hold or lift Start slower than feels right. On a long day the race does not begin until two thirds in, and every place lost in the first hour comes back. Nothing lost in the last hour ever does. |
|---|---|
| Expected finish | 5:37:48 — Run 5:37:48 |
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.
The medals
| Silver | Finish under 4:00:00 |
|---|---|
| Sainsbury | Finish under 5:00:00 |
| Bronze | Finish under 6:00:00 |
| Blue | Finish under 7:00:00 · The 7-hour cut-off |
Check the official race rules for the year you run. Choose a medal when you build your plan and every target is set from it.
Predict your Two Oceans 56 km time
Filled in with an example. Type your own numbers and it recalculates.
On that marathon, aim for Bronze.
Every medal, and what it takes
| Medal | Finish under | Pace | Marathon needed |
|---|---|---|---|
| Silver | 4:00:00 | 4:17/km | about 2:48:58 |
| Sainsbury | 5:00:00 | 5:21/km | about 3:31:12 |
| Bronze | 6:00:00 | 6:26/km | about 4:13:26 |
| Blue | 7:00:00 | 7:30/km | about 4:55:41 |
Two Oceans predictor, with every medal →
The coast, for or against you
At 30 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 Two Oceans 56 km?
For a 21-week block, on Monday 9 November 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 Two Oceans 56 km?
For a club athlete on 45 km a week with a 1:55 half marathon behind them, about 5:37:48. Past the marathon this follows how real Comrades and Two Oceans fields finish (about 2.5× a marathon for Comrades), not the pure fitness model, which is far too optimistic that far out. Heat, fuelling and pacing the first half still decide the day. Your own prediction comes from your own time trial.
Does altitude matter at the Two Oceans 56 km?
Not for coastal athletes. At 30 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 Two Oceans 56 km?
Chapman’s Peak at 28 km and Constantia Nek at 42 km. The second half is the race.