Comrades Marathon Training Plan

20 weeks 100k road

A 20-week training plan specifically designed for Comrades Marathon (87km, 1700m D+). Progressive build through road terrain with race-specific preparation.

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