The Ultimate Comrades Marathon Resource Guide

As the Official Coach of The Comrades Marathon, here at, we’ve worked really hard to put this Ultimate Comrades Marathon Resource Guide together for you.

We hope you will find great value in this page if you are thinking about, training for or have run numerous Comrades Marathons

Please keep referring and checking back as we are always updating it and adding things as we find more great Comrades resources.

Comrades Marathon 2019 – What you need to know…

Often referred to as The Ultimate Human Race, Comrades is an incredible, life-changing experience. 

The 2019 Comrades Marathon will be an ‘up run‘ and take place on Sunday 9 June 2019

In 2019 Comrades will be run from Durban to Pietermaritzburg and will be 87km or 54 miles in distance with 1166m or 3827ft of vertical ascent with a maximum elevation of 821m or 2696 ft.

Where do you start if you want to run the Comrades Marathon?

The answer is right here! We’d suggest bookmarking this page and checking back regularly as we are continually adding and revising our Comrades Marathon training and resources. 

The first thing you are going to need is a Comrades Marathon training program. It is important to select the right Comrades program, according to your running ability. A mistake many Comrades runners make is to select a training program that is way above their running ability thinking that if they train for a Bill Rowan, even though they are Comrades bronze medal or Vic Clapham candidates, they’ll be sufficiently prepared to finish Comrades.

The 2019 Comrades Marathon Up Run training programs will be available in July 2018. 

In the meantime, if you’d like to start training for Comrades, it is important to realise that just like the race itself, training for Comrades is a marathon and not a sprint. 

Running the Comrades can be daunting for an experienced runner, never mind someone who is toying with the idea of starting running to run Comrades (As do many people in South Africa).

This post gives a great insight into what it takes to go from Couch Potato to a Comrades Marathon runner in 12 months.

If the thought of running the Comrades Marathon has crossed your mind then this Is the Comrades Marathon for me” webinar will help you make your mind up. This post on what it takes to run the Comrades Marathon will certainly help too.

Comrades Marathon Inspiration

If you are looking for some Comrades Marathon inspiration and motivation then watch this short video.

This video was filmed at the 2014 Comrades Marathon and should definitely get the juices flowing!

Comrades Training Programmes

The official Comrades coach is Lindsey Parry. Lindsay has grown up around the South African running fraternity and in particular the Comrades Marathon (His dad Trevor Parry has three Comrades gold medals to his name).

Lindsey is a fantastic runner in his own right but his coaching resume speaks for itself. There are very many coaches who can coach elite athletes to superb results as there are many coaches who can train the average athlete to be their best. There are only a few who can do both. Lindsey Parry is one of them.

These are Lindsey Parry’s Comrades Marathon Training Programmes for the 2018 Down Run (until December. The rest will be released closer to the time):

Finisher (Vic Clapham medal) training programme July to December

Sub 11 Hour (Bronze Medal) training programme July to December

Sub 9 Hour (Bill Rowan Medal) Training Programme July to December

Sub 7:30 Hour (Silver Medal) Training Programme July to December

The up run is quite different to the down with as far as the stresses and strains that it puts on your body. The training, therefore, will also be slightly different between the two races. This post goes into detail on what the difference is training for the up run as opposed to the down run.

The route of the Comrades varies in distance, depending if it is an up run or a down run. The Comrades Marathon down run is 89km or 56 miles long and is run from Pietermaritzburg to Durban while the up run is run from Durban to Pietermaritzburg and is 86km or 54 miles long.

The terrain itself is punishing and it is not for the fainthearted. The down run is particularly bruising on the body.

The Comrades Marathon Up Run Route

As mentioned in that previous post the Comrades up run is very different to the down run. The start of the Comrades up run in Durban, for instance, differs in two major ways. Firstly, the roads out of Durban are a lot wider than those out of Pietermaritzburg so you get over the line a lot quicker and secondly it is quite a few degrees warmer. There are a few other differences too. You can find out all about the start of the Comrades up run here.

As you can see the route profile of the Comrades up run is very intimidating. If you want to know more about what you can expect as far as the Comrades up run route is concerned, check out this post detailing the first half of the Comrades Marathon up run and this one on the second half of the Comrades up run.

The Comrades Marathon Down Run Route

This is what you can expect at the Comrades start in Pietermaritzburg. There is not much down in the first half of the down run and the key is to pace yourself. From the start to just before Drummond is a long steady climb. This is a detailed description of the first half of the Comrades down run.

The second half of the down run can only be described as brutal. This is a detailed route description of the second half of the down run.

Comrades Marathon Race Day

The race has been run on various dates in the past. The 31st of May used to be Republic Day in South Africa and the race was run on that day for many years. Post 1994 Republic day fell away and the race date was moved to the Youth Day which falls on 16 June.

In recent years the date has now moved back to the second Sunday in June.

Pacing on Comrades Marathon race day is vital and it could be the difference in you getting your Comrades medal or not. This post talks you through exactly what you need to know as far as Comrades pacing goes.

One of the most popular posts we have done is how to save yourself 20 minutes on race day. It is very easy to get caught up in the vibe of the race and not take note of little ‘time stealers’ throughout the day. If you’re concerned about those dreaded cut off times, this post can save you at least 20 minutes.

Books about the Comrades Marathon

There have been several books written over the years about the Comrades. In 2011 John Cameron-Dow published Comrades Marathon – The Ultimate Human Race. The book is a wonderful account of the race from the early days right up until the modern era.

Don Oliver, who is a former Comrades Coach has also published a book called Make Sure of Your Comrades Medal. The book is a hands-on training guide that will talk you through the process of training for and running the Comrades Marathon (Eds note – Don is a fantastic coach but I feel that the amount of training Don recommends may be a bit too much. If I, for example, had to train for the race using Don’s programme I have no doubt I would break down with injury. Being a fairly big runner I would not cope with that amount of mileage but it is a great read none the less.).

Professor Tim Noakes’s Book The Lore of Running is an absolute classic in Comrades folklore. It is strictly speaking not a book on Comrades (although it is covered extensively) it covers everything from injury prevention and treatment to nutrition. (Eds note: The Prof has done an about turn on the nutrition section of this book but the rest of it is fantastic. If you would like to read up what the Prof now recommends his latest publication is The Real Meal Revolution)

The International Comrades Marathon Runner

Officially the largest ultramarathon in the world the race attracts runners from all around the world. The number of international athletes keeps increasing every year and in 2014 over 1600 international athletes took part. From a logistical perspective, Comrades is a very different race for runners that come from beyond South Africa’s borders.

One of the biggest challenges is actually getting to South Africa. It is not a short commute for most of the world. Jet lag and acclimatizing to the time difference can have an enormous impact on your run. This post is a perfect example of what can happen if you get it wrong and also the best way to combat jet lag.

Heat also plays a part, especially if you come from the Northern Hemisphere. This is probably the best way to deal with hot conditions on the day.

Post Comrades Recovery

Once all the hard work is done and the race is over, the time comes when you need to nurse your body and get it back to the way it was before you ran. There is often a temptation to start running again really soon after the Comrades but you should take at least 3 weeks off from running completely.

Sometimes it is inevitable that you will need to run a big race soon after the Comrades. If you are wondering how to train for it, this is what to do.

Sometimes, however, things don’t go the way you planned and you need deal with a disappointing Comrades.

We hope you found a lot of value in this Comrades Marathon Resource Guide. If you did, we’d love it if you spread the love and shared it with the runners you know. Please feel free to use any of the social sharing buttons below on this page.


Latest Comrades Marathon Videos, Podcasts and Blogs

Looking for a change of pace – with Rory McGuirk

Markus chats to one of our CoachParry Online Training Platform members on today’s episode of RUN with CoachParry – Rory McGuirk. Rory has both a green and blue number for Comrades and Two Oceans respectively, however has been struggling with getting some motivation back. Markus and Rory explore some ideas to to find new ways to tackle the training; they venture into the advantages of perhaps changing Rory’s weekly schedule from a 7 day cycle to a 10 or 14 day cycle and the positive influence of strength work in his program.

They also look at some new exciting tech ideas such as training with power and discuss the aspects of Rory’s critical power tests and how to interpret and use the data to plan for Rory’s next Sainsbury attempt at Two Oceans next year. 

If you’re looking for some guidance and programs for your next challenge join the CoachParry Online Training Platform where you get access to all our training programs as well as to our members only forum where you can chat to all the coaches for guidance.

Keep a look out for our #BiogenJourney with Hobbo who just finished his first triathlon this last weekend and share your journey and training with us using #BiogenJourney and you could win 3 months subscription to CoachParry Online Training Platform

Training to Power with Garth Willis

On this edition of RUN with Coach Parry, Brad & Lindsey are joined by one of the members of the Coach Parry Online Community Garth Willis to chat about using a power meter to enhance your training and racing.

We also hear from James ‘Hobbo’ Hobson who has had a tough week and is struggling to get his heart rate up while doing intervals as part of his #BiogenJourney

Overcoming adversity with Vance Harris

If you’re looking for some inspiration, listen to today’s episode of RUN with CoachParry. We talk to Vance Harris, a member of the CoachParry Training Platform who has a special place in his heart for the Comrades Marathon. He has run the race many times and has a phenomenal story overcoming cancer and run Comrades while receiving chemo treatment.

Lindsey and Vance discuss his Comrades 2019 aspirations as well as some pacing principles for Comrades up run. 

We will announce the new winner of our #BiogenJourney. Be sure to use the #BiogenJourney and share your story to take a chance to win a free 3 month membership to the CoachParry Training Platform

Hitting the training right to run Comrades with confidence

On today’s episode of RUN with CoachParry, we chat to another one of our CoachParry training platform members – Andrew Watt. Markus and Andrew discuss hill training and heart rate training specific to Comrades and all this builds towards running Comrades with confidence. We help Andrew put a goal time in place for his upcoming races as well as his next Comrades. 

Can I go from the couch to Comrades in a year?

Are you inspired by the Comrades Marathon finishers of 2018? What does it take for someone to go from the couch or from a regular parkrun  to crossing the line of the Comrades Marathon? In todays episode of Run with Coach Parry, we discuss what it takes to be able to run Comrades in a year from now. 

The question on everyone’s minds after watching the race is, “would I be able to finish the Comrades Marathon?” Its a question we get asked a lot and today Coach Parry dives into how feasible this is for those coming off the couch or just starting out. 

Shave 20 minutes off your Comrades Marathon up run time...

 ..with this free strength training programme that you can do once a week, at home and with no expensive gym equipment needed.

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