Cape Town Marathon 2027

How to prepare: 16-week plan

To be ready on the start line, begin specific training by Sunday, 31 January 2027. The dates below are counted back from race day.

1. 31 January 2027 → 13 March 2027 · 16 to 11 weeks out
   Aerobic base

   Three or four runs a week, mostly in zone 2, with a long run growing 1-2 km a week up to 18-20 km.

2. 14 March 2027 → 17 April 2027 · 10 to 6 weeks out
   Build

   Add race-pace work (tempo runs, progressions) and push the long run up to 28-32 km. This is where the marathon is decided.

3. 18 April 2027 → 8 May 2027 · 5 to 3 weeks out
   Sharpening

   Peak volume, last 30-32 km long run about three weeks out. Test race-day shoes, gels and breakfast.

4. 9 May 2027 → 23 May 2027 · last 2 weeks
   Taper

   Cut volume by 30-50% while keeping short race-pace segments. Sleep, carb-load in the last 2-3 days, nothing new.

Useful calculators

• Running pace calculator
• Race time predictor (5K, 10K, half, marathon)
• Heart rate zone calculator

Other 2027 races

• Sydney Marathon 2027 · August 2027 (TBC)
• Berlin Marathon 2027 · September 2027 (TBC)
• Chicago Marathon 2027 · October 2027 (TBC)