Ultra Running Hub
Comrades Marathon Training Plan
A 20-week training plan specifically designed for Comrades Marathon (87km, 1700m D+). Progressive build through road terrain with race-specific preparation.
Weekly Volume Progression
Week 1
base 27 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 4 km
Wed Tempo Steady-state road tempo run 4 km
Thu Easy Recovery run at very easy pace 4 km
Fri Tempo Tempo intervals at lactate threshold 3 km
Sat Long Run Long run on road terrain simulating race conditions 9 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 3 km
Week 2
base 27 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 4 km
Wed Tempo Steady-state road tempo run 4 km
Thu Easy Recovery run at very easy pace 4 km
Fri Tempo Tempo intervals at lactate threshold 3 km
Sat Long Run Long run on road terrain simulating race conditions 9 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 3 km
Week 3
base 28 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 4 km
Wed Tempo Steady-state road tempo run 4 km
Thu Easy Recovery run at very easy pace 4 km
Fri Tempo Tempo intervals at lactate threshold 3 km
Sat Long Run Long run on road terrain simulating race conditions 10 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 3 km
Week 4
base 29 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 4 km
Wed Tempo Steady-state road tempo run 4 km
Thu Easy Recovery run at very easy pace 4 km
Fri Tempo Tempo intervals at lactate threshold 3 km
Sat Long Run Long run on road terrain simulating race conditions 10 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 3 km
Week 5
base 29 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 4 km
Wed Tempo Steady-state road tempo run 4 km
Thu Easy Recovery run at very easy pace 4 km
Fri Tempo Tempo intervals at lactate threshold 3 km
Sat Long Run Long run on road terrain simulating race conditions 10 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 3 km
Week 6
build 49 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 7 km
Wed Tempo Steady-state road tempo run 6 km
Thu Easy Recovery run at very easy pace 7 km
Fri Tempo Tempo intervals at lactate threshold 6 km
Sat Long Run Long run on road terrain simulating race conditions 17 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 5 km
Week 7
build 50 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 8 km
Wed Tempo Steady-state road tempo run 7 km
Thu Easy Recovery run at very easy pace 8 km
Fri Tempo Tempo intervals at lactate threshold 6 km
Sat Long Run Long run on road terrain simulating race conditions 18 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 5 km
Week 8
build 50 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 8 km
Wed Tempo Steady-state road tempo run 7 km
Thu Easy Recovery run at very easy pace 8 km
Fri Tempo Tempo intervals at lactate threshold 6 km
Sat Long Run Long run on road terrain simulating race conditions 18 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 5 km
Week 9
build 51 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 8 km
Wed Tempo Steady-state road tempo run 7 km
Thu Easy Recovery run at very easy pace 8 km
Fri Tempo Tempo intervals at lactate threshold 6 km
Sat Long Run Long run on road terrain simulating race conditions 18 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 5 km
Week 10
build 52 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 8 km
Wed Tempo Steady-state road tempo run 7 km
Thu Easy Recovery run at very easy pace 8 km
Fri Tempo Tempo intervals at lactate threshold 6 km
Sat Long Run Long run on road terrain simulating race conditions 18 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 5 km
Week 11
build 53 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 8 km
Wed Tempo Steady-state road tempo run 7 km
Thu Easy Recovery run at very easy pace 8 km
Fri Tempo Tempo intervals at lactate threshold 6 km
Sat Long Run Long run on road terrain simulating race conditions 19 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 5 km
Week 12
peak 70 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 11 km
Wed Tempo Steady-state road tempo run 9 km
Thu Easy Recovery run at very easy pace 11 km
Fri Tempo Tempo intervals at lactate threshold 8 km
Sat Long Run Long run on road terrain simulating race conditions 25 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 7 km
Week 13
peak 70 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 11 km
Wed Tempo Steady-state road tempo run 9 km
Thu Easy Recovery run at very easy pace 11 km
Fri Tempo Tempo intervals at lactate threshold 8 km
Sat Long Run Long run on road terrain simulating race conditions 25 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 7 km
Week 14
peak 70 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 11 km
Wed Tempo Steady-state road tempo run 9 km
Thu Easy Recovery run at very easy pace 11 km
Fri Tempo Tempo intervals at lactate threshold 8 km
Sat Long Run Long run on road terrain simulating race conditions 25 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 7 km
Week 15
peak 70 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 11 km
Wed Tempo Steady-state road tempo run 9 km
Thu Easy Recovery run at very easy pace 11 km
Fri Tempo Tempo intervals at lactate threshold 8 km
Sat Long Run Long run on road terrain simulating race conditions 25 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 7 km
Week 16
taper 26 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 4 km
Wed Tempo Steady-state road tempo run 3 km
Thu Easy Recovery run at very easy pace 4 km
Fri Tempo Tempo intervals at lactate threshold 3 km
Sat Long Run Long run on road terrain simulating race conditions 9 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 3 km
Week 17
taper 20 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 3 km
Wed Tempo Steady-state road tempo run 3 km
Thu Easy Recovery run at very easy pace 3 km
Fri Tempo Tempo intervals at lactate threshold 2 km
Sat Long Run Long run on road terrain simulating race conditions 7 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 2 km
Week 18
taper 20 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 3 km
Wed Tempo Steady-state road tempo run 3 km
Thu Easy Recovery run at very easy pace 3 km
Fri Tempo Tempo intervals at lactate threshold 2 km
Sat Long Run Long run on road terrain simulating race conditions 7 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 2 km
Week 19
recovery 20 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 3 km
Wed Tempo Steady-state road tempo run 3 km
Thu Easy Recovery run at very easy pace 3 km
Fri Tempo Tempo intervals at lactate threshold 2 km
Sat Long Run Long run on road terrain simulating race conditions 7 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 2 km
Week 20
recovery 20 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 3 km
Wed Tempo Steady-state road tempo run 3 km
Thu Easy Recovery run at very easy pace 3 km
Fri Tempo Tempo intervals at lactate threshold 2 km
Sat Long Run Long run on road terrain simulating race conditions 7 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 2 km