One of the biggest misconceptions among marathon and ultra-marathon runners is that training only needs to begin in January for Two Oceans or Comrades. In reality, long-term, sustainable, and consistent year-round training delivers real improvements, especially for a demanding race like the Comrades Marathon, Two Oceans, or Loskop.
Consistency Is the Real Performance Driver
Your marathon and ultra-marathon times improve when you maintain a strong base of fitness throughout the year. Training adaptations accumulate slowly. The same mileage becomes easier once your body adapts to higher workloads, and your speed at shorter distances will improve. Consistency, not a single long run or one big week, is what moves athletes forward. Weekly, monthly, and yearly mileage patterns matter far more than isolated sessions.
Build Speed and Endurance to Race Long Faster
Many runners underestimate how much improving their 5 km, 10 km, and half-marathon times contributes to faster marathon and ultra results. Becoming faster over shorter distances improves overall running economy, enabling stronger and more sustainable pacing in long-distance races. That translates into higher sustainable paces in marathons and ultras.
This is why I set regular “B-race” targets at these distances:
- They keep motivation high
- Reinforce consistency,
- Provide clear evidence of improvement
- Set up your A-race, for instance, the Comrades Marathon, with a stronger engine.
For this reason, regular B races at these distances matter. They keep motivation high, reinforce consistency, provide clear evidence of progress, and help you build a stronger engine for your A race.
A, B & C Races Explained
Not every race is a peak race. Assigning A, B, and C priorities helps you train smarter, peak at the right time, and avoid burnout.
Using race prioritisation properly ensures you hit your A races in the best shape possible, while still gaining the experience and fitness benefits from your B and C events throughout the season.
Train in Cycles and Take Smart Breaks
Training throughout the year does not mean pushing hard all the time. Structured cycles and controlled rest help refresh the body and mind.
A solid rhythm includes:
- A 6-week cycle followed by a mini break
- A 12-week cycle followed by a slightly longer reset
These short breaks maintain momentum without losing fitness. Taking a full month off puts runners too far back and makes restarting much harder.
Think Long Term to Improve Every Year
When you stack consistent training cycles, smart rest periods, regular B races with gradual speed improvements, your marathon and ultra-marathon performances progress naturally. Year after year, you become stronger, fitter, and faster – not through dramatic changes but through disciplined and sustainable training.
Ready to join our running group and sign up for a training programme? Get in touch with Coach Michelle Mee
This is the real secret to breakthrough results.
An 8-week journey from stuck to strong! If you have ever said, “I need to get moving again”, you are not alone. Life happens. We get busy, lose momentum, and suddenly that simple act of going for a walk or jog feels out of reach.
That is exactly why I created the Couch to 5km running programme. Not for elite runners or fitness fanatics, but for real people who want to feel good again. Whether you have never run in your life or simply lost your rhythm, this is your starting point.
This programme is for you if:
- You feel unfit or stuck and do not know where to begin
- You have never run, or it has been years since you last tried
- You want a realistic plan with actual support
- You are any age, shape, size or background
- You want to feel stronger, fitter, and more in control of your body again
You do not need to be a runner. You just need to start.
What to expect?
This is not a bootcamp or a quick fix. It is a steady, encouraging, 8-week programme led by me, Michelle Mee, with in-person coaching at Old Parks Sports Club in Johannesburg. Every session is designed to support you physically and mentally, helping you build confidence while moving at a pace that works for you.
We start with walking and build up gradually. You will also get guided strength sessions to help your body cope with the new load. I will be there to help you with advice, accountability, and encouragement when it gets tough — and it will, sometimes. But you will not be doing it alone.
Why our Couch to 5km works?
At Michelle Coach Mee, we focus on long-term progress, not quick wins. I believe consistency is powerful, and that coaching should meet you where you are.
This programme combines:
- A personalised, realistic running plan
- Strength work to support your progress
- In-person sessions at Old Parks
- A supportive group atmosphere
- Clear guidance and regular check-ins
We will talk about mindset, habits, confidence, and how to navigate days when motivation is low. This is as much about your headspace as it is about your legs.
What you will run away with?
By the end of the programme, you will have:
- A full 5km under your belt
- A stronger, more capable body
- New habits and real progress
- Support from a coach who believes in your potential
- The confidence to keep going, wherever your next goal leads
Many of my runners move on to longer distances, others simply continue enjoying movement with ease. But what they all say is this: it changed how I feel about myself.
5km Programme details
- Starts: 1 September 2025
- Length: 8 weeks
- Location: Old Parks Sports Club, Johannesburg
- Commitment: Two group sessions per week, with a flexible plan for in-between
- Goal: Complete your first 5km confidently
You do not need to worry about pace, distance or what anyone else is doing. You only need to show up.
Let’s start together
If this speaks to you, even a little, we invite you to sign up. Take the first step. Space is limited so that every runner gets the attention and support they deserve.
Tap to sign up – https://docs.google.com/forms/d/e/1FAIpQLSfouV4ir7j0IBTD1OxdninErN8OIv8YE2R73rlxRZqAa3uyVg/viewform
To book your spot or ask any questions, contact Coach Lauren.
Your journey starts now. Let’s get you moving again.
