The Ulitmate Comrades Marathon Resource Guide

The Ulitmate Comrades Marathon Resource GuideWe have worked really hard to put this Comrades Marathon Resource Guide page 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.

If you’re running the 2016 Comrades Marathon

If the 90th edition of the Comrades Marathon is on your radar in 2015, then these are a couple of things you REALLY want to know about.

Coach Parry has some awesome membership options available that will help you to get your Comrades Marathon medal in 2016. You can check them out here.

You will also want to be part of the monthly Comrades Marathon webinar series that will help you stay on track with your training. To find out when the next one is and to book your seat, click here.

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Are you a beginner thinking of running the Comrades Marathon?

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.

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 2016 Down Run (until December. The rest will be released closer to the time):

Comrades Marathon LogoFinisher (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.

Comrades Marathon Down Run Profile

The Comrades Marathon Down Run Profile

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 Down Run Profile

The Comrades Marathon Down Run Profile

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 moved back and is now always on the Sunday that is closest to 31 May.

Comrades Marathon PacingPacing 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 book written over the years about the Comrades. In 2011 John Cameron-Dow published Comrades Marathon – The Ultimate Human Race. The book is 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 ultra marathon 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 acclimatising  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. This is post by Bruce Clark is a brilliant read if you are struggling to deal with a failed Comrades attempt. (Bruce tore a calf muscle in his 20th run going for his double green number)

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 or click on the Facebook or Twitter logo’s below to share it.