Training for an ultra-marathon is a long-term journey that requires physical strength, mental resilience, and the right support. Whether your goal is the iconic Two Oceans Ultra Marathon or the world-famous Comrades Marathon, a structured ultra-marathon training plan can help you prepare efficiently and avoid the common pitfalls many runners face.
This guide explores key principles of ultra-marathon preparation, including race planning, training phases, strength development and the role of community. At Michelle Coach Mee (MCM), we work with athletes of all levels across South Africa and provide guidance grounded in experience, research, and real-world results.
Choosing the right races for your ultra-marathon training season
Selecting the correct build-up races is one of the most effective ways to support your ultra-marathon training strategy. These events help you practise pacing, test fuelling, measure your progress and prepare your body for the demands of Two Oceans or Comrades. Here are some of the key races many South African runners include in their preparation:
- Two Oceans Ultra Marathon (56 km) – A major early-season test with climbing, camber and beautiful but challenging terrain. Ideal for practising controlled pacing and learning how your body manages extended climbs.
- Om Die Dam (50 km) – A tougher route that builds strength and resilience. The steady climbs and late-race demands make it excellent preparation for Comrades.
- Loskop Ultra Marathon (50 km) – A scenic race with a strong rhythm that helps runners practise consistency and mental focus before entering peak training.
- False Bay 50 km – A well-balanced and fast course that helps runners refine pacing, practise nutrition and build late-season strength.
- Comrades Marathon (89 km) – South Africa’s ultimate road running challenge. Whether aiming for your first Vic Clapham or a Bill Rowan or better, your Comrades training plan should include progressive long runs, strength work and strategic recovery.
Using these races at the right points in the season helps build the fitness, confidence and experience needed for ultra success. Not sure where to start? Get in touch to find out which races to choose for your goals.
Why community matters in ultra-marathon training?
Ultra-marathon training can feel intimidating, especially for first-time runners. The long runs, early mornings, and higher mileage weeks often require more support than a traditional marathon plan provides.
Training with an ultra-marathon community can make a significant difference. Runners who follow a structured plan with others tend to stay more consistent and feel more motivated throughout the season’s peaks and troughs.
A supportive ultra-marathon training group offers:
- Accountability when motivation dips
- Shared knowledge and experience from seasoned ultra runners
- Support and safety on long runs
- Realistic pacing guidance
- Encouragement during heavy training loads
- A sense of belonging, especially during tougher training blocks
Being part of a running community helps make the journey more sustainable and rewarding.
Key elements of effective ultra-marathon training
Ultra-marathon success depends on more than mileage. Here are the core components of a balanced and effective training approach.
- A Personalised Ultra Training Plan: An ultra-marathon training plan should reflect your current fitness, experience, racing goals, weekly schedule, and any injuries. A one-size-fits-all approach can lead to burnout or under training.
- Guidance from an Experienced Ultra or Comrades Running Coach: Experienced coaching can help you avoid common training errors, such as pacing too hard, inadequate recovery, or misjudging qualifying requirements for the Comrades Marathon.
- Integrated Strength Training: Functional strength improves running economy, supports endurance, and reduces injury risk. Strength work is essential for ultra-marathon training.
- Race Selection and Qualification Planning: Many runners need help choosing the best qualifying marathon for Comrades or scheduling long training races. Good planning reduces stress and keeps your season on track.
- Group Support and Communication: Training with others provides motivation, route updates, safety, and guidance during demanding blocks such as back-to-back long runs.
- A Clear Comrades Training Roadmap: Understanding the structure of your training year, including base, build, peak and recovery phases, helps you train with purpose and avoid unnecessary panic.
The ultra-marathon training roadmap for Comrades
Below is a simplified overview of the phases used by many experienced ultra runners and coaches, including the approach used within the MCM premium training structure.
Understanding these phases helps runners prepare more intelligently and confidently. To find out more about our phased approach and how it can improve your consistency, read our article on how consistent year-round training can improve your running.
Qualifying for Comrades or preparing for Two Oceans Ultra Marathons
With Comrades Marathon entries filling up quickly every year, many runners feel pressured to secure a qualifying time. But qualification is more manageable with good planning. If you need a qualifying race, choosing the right marathon and training approach helps reduce the risk of injury and fatigue. If you miss an entry, substitution windows later in the season give runners a second chance, and staying consistent now means you remain ready. Our coaches can help you achieve your Comrades Ultra Marathon goals with a specialised training plan.
Ready to start your ultra-marathon training journey?
Reaching your ultra goals begins with structure, consistency and support you can trust. Our coaching provides clarity in your training and confidence in your progress, whether you are chasing a qualifier or building towards Comrades.
If you are ready to take the next step, complete the form and we will help you set up a personalised plan for your ultra season.