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Subscription
None - One Time Payment
Time commitment
6 - 14 Hours Per Week
Low Cost
$189 One Time Payment
Plan Duration
16 - 20 Weeks
Level
Beginner | Intermediate | Experienced
Training Zones
Heart Rate | Speed | RPE*
What’s Included in Your Comrades Ultra Marathon Training Plan
- Personalized ultra-marathon training plan tailored to your fitness level, available training time, and Comrades Marathon race day goals
- Ideal for first-time ultra runners or experienced athletes looking to optimize their performance on the world’s most iconic 90km race
- Includes a one-hour consultation via phone or email
- Comprehensive assessment of your current endurance and training history
- Structured sessions based on your target pacing, heart rate zones, and perceived exertion (RPE) for peak performance
- Access to your customized plan through TrainingPeaks
- One-time payment with no recurring fees or hidden costs
- Delivered within 24 hours, so you can start your training immediately*
What Sets Our Plans Apart
SportCoaching’s Comrades Ultra Marathon Training Plan is designed for the 90km challenge of the Comrades Marathon. It’s a structured, personalised program that prepares you for both the Up and Down runs – targeting endurance, strength, pacing, and recovery.
- Built around your ability: Your plan starts from your current fitness and schedule, adapting weekly to your progress and goals.
- Race-specific sessions: Includes long hill runs, controlled downhill sessions, and pacing workouts that mirror the Comrades course profile.
- Back-to-back long runs: Key weekends simulate race fatigue and build stamina for the 9-hour+ effort.
- Consultation with Coach Graeme: Discuss pacing, fueling, and tapering to create a clear race-day strategy.
- Strength & conditioning focus: Targeted strength work improves running economy, supports downhill durability, and reduces injury risk during high mileage phases.
- Delivered within 24 hours: Your custom Comrades Ultra Marathon Plan arrives fast so you can start training right away.
"Fantastic coach! I’ve seen huge improvements in my running since starting with Graeme. Highly recommend!"
– Jean Kristin Veibye-Hauge, Runner, Norway
★★★★★
"Dropped my 5K time from 21 min to 17 min! Thanks for the great coaching!"
– Graham Pearson, Runner, New Zealand
★★★★★
"Graeme was absolutely amazing throughout my training. Always helpful and motivating!"
– Aneesh Yellishetty, Runner, New Zealand
★★★★★
Have questions about your training or coaching options? Chat directly with Graeme for real-time guidance, expert advice, and personalized support.
Frequently Asked Questions
Who is this Comrades Ultra Marathon plan for?
This plan is designed for runners of all levels—beginners preparing for their first ultramarathon, intermediate runners aiming to improve their times, and experienced ultramarathoners striving for personal bests. It focuses on building endurance, pacing strategies, and race-specific preparation.
How long does the plan run for?
The Comrades Ultra Marathon Training Plan spans 16 to 24 weeks, depending on your current fitness level and race goals.
How many hours per week will I need?
You’ll need between 6 to 16 hours per week to complete the training sessions included in this plan, tailored to your schedule and fitness level.
What kind of workouts are included?
The plan includes a mix of long runs, interval training, tempo sessions, and crucial recovery days. Workouts are structured around your pace, heart rate zones, and perceived exertion to optimize performance and reduce injury risk.
Is the training plan delivered online?
Yes—all workouts are delivered through TrainingPeaks, an online training platform that syncs with most GPS watches and tracking apps.
How soon will I get access to the plan?
You’ll receive your personalized training plan within 24 hours of purchase.
Is a consultation included?
Yes, your plan includes a 1-hour consultation via phone or email to review your background, fitness level, and goals.
Is this a one-time payment?
Yes—there’s no ongoing subscription. The Comrades Ultra Marathon Training Plan is a one-time payment of $189 AUD.
Can I use heart rate or RPE for training?
Absolutely. The plan is designed to work with heart rate zones, RPE (rate of perceived exertion), or time-based workouts, depending on your preferences and equipment.
Who Is This For?
- First-time Comrades Ultra Marathon runners focused on building endurance, mastering pacing, and developing the stamina needed to complete the 90km challenge
- Intermediate ultra runners aiming to improve their Comrades performance through refined pacing strategies, increased endurance, and race-specific training
- Experienced ultra athletes striving for a personal best at Comrades by incorporating advanced techniques, hill training, and custom race-day strategies
- Runners committed to injury prevention, structured recovery, and maintaining a balanced, high-performance training plan leading up to race day
Overview
Prepare for the Comrades Ultra Marathon with a customized training plan designed to match your fitness level, experience, and race-day goals. This structured program helps first-time ultra runners build endurance and confidence while guiding experienced athletes toward peak performance. It includes targeted workouts, strategic pacing, hill training, and recovery techniques to optimize your preparation for the world’s most iconic 90km race. With a focus on injury prevention, efficient fueling, and mental resilience, this plan ensures you’re ready to take on the challenge and achieve your best possible result on race day.
Comrades is not just any race, it’s a test of endurance, mental strength, and smart race execution. Our training plan is built around the unique demands of the event, incorporating long runs, strength work, and progressive overload to help you adapt to the distance.
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