Comrades Marathon 2027 – Novice training September and October 2026

Novice – definition – “Haven’t run much before but want to be part of the action in Comrades 2027 and get a medal.”

Based on training schedules of the late Don Oliver, Comrades Coach. Adapted and edited by Tom Cottrell.

The foundation period, covering September to December is the time to lay a solid foundation for the serious Comrades training that starts in early January. Starting out we find many different runners out there, with different levels of fitness and preparation. They all do different types of training, depending on their past performance – ranging from the well-trained, successful Comrades finishers in 2026, to the TV viewers who were so stimulated and challenged by the coverage of this year’s thrill, that they want to be part of the action in 2027, notwithstanding they can hardly call themselves athletes at this stage.

We will be focusing on the novice Comrades hopeful. You have started running regularly and you are enjoying it. Perhaps you have finished a 10 kilometer race or even a half marathon. Here you will find a programme that takes you through to the end of the year. That’s when you should be ready to embark on a solid 6-month programme of well-constructed training for Comrades 2027.

The very first thing to do is to go to your doctor and break the news of your latest ambition. Get checked out with a stress ECG and all the other tests, so that you start off with confidence.

The second thing to do is to make a firm commitment to your family, friends and colleagues that you will be a Comrades runner next year. The dedication and persistence you have to develop and the sacrifices you will have to make means that Comrades is not for the faint hearted. Believe you me!

The third thing is to get the kit. As a start, get a pair of good recommended running shoes from a specialist shop, and suitable clothing for winter running.

Fourth thing is to join a running club or a group of local running friends, some of whom have done Comrades before, and arrange to train regularly with them. They will help you run on safe training routes in good company.

Fifth thing is to allocate time for training in your already busy life but not at the expense of family, friends and your job.

As with all road running training, you have to start off slowly and build up gradually to adapt to the new lifestyle. Your heart and breathing will develop more rapidly than your muscles and bones. As a result, injuries are an ever-present danger and must be avoided at any cost. Progress gradually. Only do as much as the programme asks. To get ahead and do too much too soon will land you in the physiotherapist’s rooms. You will be set bi-monthly targets – settle for just that and no more. Please note that you start off with walking/jogging sessions only. You will run or jog all the way later.

You can take on the role of a regular runner. For South Africans spring has arrived and that makes it so much easier for running than those dark, cold winter mornings. The training runs are classed as running but, like all road runners, you can slip a little walk in now and again when you are battling a bit. If you want to see runners walk, look at that Comrades TV rerun again! Your routes should be varied and include a couple of hilly ones, but there must also be a few far easier ones for those days when you must take things easier.

You can do races twice a month and go up to 15 kilometres only, trying each time to walk less and improve your race time. If it is hot, learn to take in fluids. Recover after the weekend with a day off and two or three days’ really slow running. We have a rule: “Hard day – easy day”. If your legs are stiff or you are a bit tired, you should run slowly for a few more days.

Go to the club Time Trial and have a short, sharp 8 kilometre run. Race against your friends and rivals or run against the clock. This will improve your running immensely. Map out several training routes and measure them accurately with the car trip meter.

Note 1: The Sunday runs are generally club training runs. We will highlight recommended road races later in the programme
Note 2: Have a drink of water on all your training runs. That is the only stop now

Thought for the month: “I never thought running was so much fun! No wonder so many people are out there!”