What does it take to get that desired Comrades or Two Oceans Medal!

  1. Make the decision to run Comrades/Two Oceans (commit to the goal)
  2. Enter the race (cement the goal)
  3. Plan your Comrades/Two Oceans training strategy (work towards the goal)
  4. What times do I need to run, to reach or exceed the goal. Break the goal down into manageable bite sizes ie:set short term milestones.
  5. Stay focused on the goal. Buckle your seat belts, it’s going to be a roller coaster ride.
  6. Be accountable (coach/logbook/ training mates), this will help you stay on track to reach your goal.


Last week I broke down the qualifying times into race times, today we are looking at what pace you need to train and run races from 5km to 50km to be able to aim for your medal.
The runner you are today, is not the runner who will be standing on the start line. You will have undergone a huge transformation during your ultra distance training season.
Your Two Oceans/Comrades time is based on your demonstrated race times over a few different distances in the 3-5 month leading up to the race.


Below is a guideline as to the race times and T Pace you need to achieve to reach certain medals. Some runners can run slower times over shorter distances and achieve their desired medal as they are naturally more economical over a longer distance than an average runner. Other’s will need to run faster over shorter distances as they are less economical the further the distance.