Training for one of these?
Four races South African runners build their year around. Pick yours and get a free week-by-week plan that counts down to race day.
Two Oceans Ultra
Chapman's Peak, two oceans and a seven hour cut-off. They call it the most beautiful marathon in the world.
Build my plan →23 May 2027Cape Town Marathon
A fast, flat city route under Table Mountain, in its first year as a World Marathon Major.
Build my plan →13 June 2027Comrades Marathon
The 100th Comrades, and it is a down run. The one every South African runner wants a medal from.
Build my plan →5 September 2027Cape100
The very first Cape100. A brand new road ultra that finishes in the Winelands.
Build my plan →A plan that gets you to the start line
Pick your goal race and get a week-by-week training plan built around your pace, your days, and your long-run Sunday. It is the feature runners tell us they love most.
Takes 30 seconds. Free forever.
- MonEasy run + strides6:41/km9 km
- ThuHill repeats7 × 60-90s6 km
- SatFast-finish long runNext uplast 5 km at 5:4117 km
- SunRecovery run7:11/km5 km
Runs, synced
Connect Strava once and your runs import automatically: distance, pace, and weekly mileage against the goal you set.
A coach in your inbox
A short weekly email that looks at the week you just ran and sets up the one ahead, so Monday never starts with a guess.
A race plan that fits
Choose your race and finish-time goal, then get a week-by-week plan that works around your days and long run.
Every run has a pace and a reason
Your goal time sets your race pace, and every other pace in the plan comes off it. No guessing how hard an easy run should be, and no tempo run at the wrong speed.
See the full plan →- Recovery7:11/kmVery easy, flush the legs
- Easy6:41/kmRelaxed and conversational
- Long6:36/kmSteady endurance
- Goal5:41/kmRace pace on the day
- Tempo5:31/kmThreshold, comfortably hard
- Interval5:11/kmShort reps, full effort
Every pace is worked out from your goal time.
The plan keeps its own score
Connect Strava once and your runs come in on their own. What you actually ran sits next to what the plan asked for, week by week, so you always know where you stand.
15 of 37 kmrun so far this week
Run Plan targetWeek of plan
Latest from the running world
The Four Races South African Runners Are Building 2027 Around
Runners have built 122 plans for 2027 races on Slow Miles, and four races account for 89 of them: Cape100 (34), the Two Oceans Ultra (24), the Cape Town Marathon (16) and the 100th Comrades (15). Three of the four are ultras, three of the four need the same sub-5:00 marathon, and all four fit into five months.
Cape100 Entries Are Open: R3,000, With 7,000 Places in the Inaugural Field
Cape100's Founding List Closes This Week, and the Qualifier Is a Sub-5 Marathon
Cape100: A 100km Road Ultra From Hermanus to Stellenbosch
The Comrades 2027 Ballot Opens Tomorrow at 10:00
Two Oceans 2027: Substitution and Charity Entry Dates Confirmed
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