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Thank you @ashokpawar6103. Glad you enjoyed the video. All the best with your Comrades training. Hope to see you between Pietermaritzburg and Durban on race day!

Thank you @ashokpawar6103. All the best with your training for Comrades 2025!

@ashokpawar6103, thank you for the kind comments. The Down-run of Comrades is a completely different race than the Up run. I find the Down a bit easier - when I am tired it is so much easier to run down and let gravity help. I am working on the colour-coded route map and will have it ready soon. I will add it to the same excel sheet.

Thank you, this is so kind of you. I am a novice for the Comrades marathon and your encouragement is helping me a lot. Thank you for being there for people like me.🙏

The sheet has been updated with the 2025 Down map. Note that it will be WIP until the final route has been confirmed. See the Description in this video link for the sheet: th-cam.com/video/9v58ywvx_yA/w-d-xo.html

Thank you @chadweber1351. Hope to see you at Comrades 2025!

Thank you! It was a lovely marathon, although a bit warm. Hope your training is going very well!

Thank you @ShawnGreyling. Glad my videos help. As a Comrades novice you are in for an awesome surprise on race day. Comrades is the most amazing running event. All the best with your training and preparation.

Thank you @jonathanhermanus1356. Every year I see a lot of people that push some hard kilometers in the last 3 weeks and then arrive at Comrades tired and in need of a rest break. All the best with your Comrades training! See you on the route!

Thank you @mphochumi. Yes, it is the best to qualify in November already so that the new year can have your full attention to Comrades. Hope your Comrades training goes well and that you get that back-to-back medal!

Thank you @munyaradzidamson2214. I have done some "research" (meaning google searching) on "what will be the improvement in my running performance if I perfect my nutrition". I did not find good results, except for the generic "good nutrition can enhance sport performance". I do not want to give up what I currently eat to maybe improve my Comrades time by 15 minutes. I think I eat a well-balanced diet. Lots of different coloured vegetables, lots of fruits and nuts, different types of white- and red meat, and a little starch. I drink lots of water, some Coke-a-Cola, and 1 or 2 alcoholic drinks per week. Most of my meals are home-cooked and I would eat a take-away maybe once every 2 or 3 weeks. I am very light on sugar and salt. I drink lots of coffee (I work in IT and my body convert the coffee beans into beautiful code). I am happy with my nutrition. The night before a race I am careful of what I eat - I want to sleep well and not have an upset stomach on race day. This meal is usually spaghetti pasta or a pizza.

Your videos are very useful for me as a novice.Keep up the good work.

Thank you @kuif13. The Comrades Marathon is awesome indeed.

Thank you! See you on the road.

Hi. In the video description is a link to the Plotaroute map for the down run. In Plotaroute.com there is an option to export to GPX.

Thank you @oscarmaduna4268. The Comrades Marathon is a beautiful race and a wonderful experience. Hope my videos can help you to reach your Comrades goal. All the best with your training and preparation. Hope to see you on 8 June 2025!

@ShawnGreyling, welcome to the Ultimate Human Race. On the 8th of June 2025 you will experience one of the most amazing events. Hope you succeed with your running dreams. See you on the road!

Thank you @ShawnGreyling. When I started with Comrades I did not do any hill training and that was a big mistake. You need to make hills your friend! On the Comrades Down-Run your legs will take a big pounding with all the down-hill running in the second half. These leg muscles will get stronger and more resilient when you do hill training. All the best!

Thank you @scottmacmillan1000. Hope to see you on race day!

@stuartjgibson, thank you. Glad you find it useful. Hope to see you on the Comrades route on 8 June 2025!

Thank you!

Thanks. I am from India and novice for Comrades, would like to connect with you Andre. Please suggest.

@@ashokpawar6103 Send me a friend request on Facebook. facebook.com/andre.maakal/

​@@ChurchMouse54978thanks so much appreciated 👍

Correct. Recorded with a GoPro Hero12 action camera! :-)

Thank you. The half marathon is also a very tough race. The scenery is out of this world.

Hope to see you at Sani Stagger in 2025! It is an amazing experience.

Dankie vir die tip!

Dit is nie maklik nie, maar dit is so mooi. Jy moet tog eendag dit oorweeg om ook Sani te kom hardloop!

@@ChurchMouse54978 eendag. Hierdie video het my nou erg nuuskierig gemaak.

Dankie Adri. Dit is een van die mooiste maratonne in ons land. Ek is baie lief vir die Drakensberge. Lekker om so in die natuur te hardloop.

Well done. Looks tough. Good video good memories

Hi. My time was 06:37. The first half to the top was very tough for me. The high altitude of the start, and then ascending 1400m more makes this a real toughie for someone that lives at the coast! When I turned around at the top I got my second breath and had a very pleasant run back to the hotel. Love this race!

Did you run Sani? How did your race go?

​@@ChurchMouse54978 No did not run it - think the quads, knees and calves need more strength before an attempt. Looks like it was a great journey back. Well run 🏃

Thank you! Was a very well-organized race in a beautiful setting. Propper trail running!

Thank you @JenniferHaupt-tk8ym. Next year you should join in on the fun! We experienced a whole symphony of sounds... the ocean, birds, frogs, insects, cattle, wind, and out-of-breath-lungs!

@jonathanhermanus1356 - Hope to see you at Comrades 2025 getting your medal! All the best with your training.

Indeed one of the most exciting, amazing, and memorable days. Hope you are going to be back for Comrades 2025!

Hi @jorma0001. The rule-of-thumb for a Comrades finishers medal (sub 12hour) down to a Robert Mtshali medal (sub 10hr) is to train between 850 to 1000 kilometers from January to June. Of course the theoretical distance you need to train will be different for each person. Your age, size, tolerance for pain, general health, Vo2Max, leg-strength, etc. plays a big role. What do you when you do not train also plays a big role e.g. an office worker sitting behind a desk all day vs a postal delivery man walking 20km each workday. If you cycle, dance, play tennis, surf, swim, mountaineering, etc. then these activities will also help to make you a stronger and better endurance runner. Lastly, you need at least 1 good rest day in a week. I am planning a video to showcase how I train and what works for me. I train 4 days per week --> Tuesday (mostly speed- or hill-work), Thursday (8km TT), Saturday (Long Slow Distance), and Sunday afternoon (Running on tired legs). Hope this helps. Good luck with your training. See you at Comrades 2025!

Indeed! Very scenic route through the forest and plantations.

Well done Japie with your Robert Mtshali medal at Comrades 2024!

1st one Japie? Congratulations ✅️

Well done! You should have slowed down just a little bit so that you could have been on the video running into the home straight! Congratulations on your first Comrades medal. Treasure it. Hope to see you on the road at Comrades 2025!

Thank you! Hope to see you at the Zini Beach & Bush run in 2025!

Thank you! You should go and do at least 5 more so that you can earn your Green Number! Hope to see you on the road at Comrades 2025.

Agree! The CMA made it very special this year with good sound quality, the laser lights, and much more organized seeding pen entries/control.

Well done! Glad you had enough in the tank to make it to the finish line! The crowd support was amazing all the way

Well done! Amazing story. You are a champion. Glad my videos helped you to achieve your Comrades dream.

Awesome! Well done with your Robert Mtshali medal. Glad I could help. See you at Comrades 2025!

That is fantastic. Well done!