Your Aegis Campaign
Conquering the 2026 Comrades 'Up Run'
This document outlines our strategic, multi-phase approach to prepare you for the ultimate human race. Our goal is clear: a sub-7:30 finish and the coveted Bill Rowan medal. Your world-class aerobic engine is our foundation; this plan will forge the specific durability and resilience required to master the 90km journey to Pietermaritzburg.
Our Blueprint for Success
Specificity
We will translate your existing flat-ground speed into relentless climbing power. Every key session is designed with the demands of the "Big Five" hills in mind, ensuring you're not just fit, but Comrades-fit.
Durability
This campaign is about forging legs that can withstand the punishing muscular load of 90km of climbing and descending. Our focus is on building deep muscular resilience to prevent late-race fatigue and breakdown.
Pacing & Fueling
Mastery of a 7+ hour effort comes from perfectly integrated nutrition and pacing. We will dial in your fueling strategy and ingrain a pacing discipline that conserves energy for a strong finish in Pietermaritzburg.
The Campaign Timeline
Phase 1: Foundational Block
Building the Chassis
October - December 2025
This phase is about laying a robust foundation of running consistency and strength without the pressure of specific pacing. We are preparing your body for the higher loads to come.
Primary Focus
- Re-establish high-volume running consistency
- Build foundational, maximal strength
- Incorporate variety and non-impact cross-training
Key Sessions
- Gradual build to 80-100km weekly run volume
- Two weekly strength sessions (heavy compound lifts)
- Weekly non-impact swim/bike for aerobic maintenance
Phase 2: Base & Specificity
Installing the Engine
January - February 2026
Here, we begin to layer Comrades-specific work onto your growing base. The long run becomes the undisputed king of the week, and we introduce the hills that will define your race.
Primary Focus
- Systematically increase running volume
- Introduce hill-specific workouts
- Develop a feel for sustainable race effort
Key Sessions
- Weekly volume increasing to 100-130km
- Progressive long run on rolling terrain (up to 4 hours)
- Dedicated hill repeat or tempo climbing sessions
Phase 3: Peak Volume & Simulation
The Dress Rehearsal
March - April 2026
This is the heart of your preparation where the Bill Rowan medal is earned. We push the boundaries of endurance and meticulously practice race-day execution to build unshakeable confidence.
Primary Focus
- Execute the longest and most specific training runs
- Dial-in and finalise race nutrition and pacing strategy
- Build ultimate mental and physical endurance
Key Sessions
- Peak weekly volume of 140-160km
- 3-4 Ultra Long Runs (50-65km) on hilly routes
- Back-to-back long run weekends to train on fatigue
Phase 4: Taper & Sharpening
Arrive Ready
May - June 2026
The hard work is done. Our entire focus shifts to protecting your fitness and shedding fatigue. We will reduce volume dramatically while retaining key intensity to ensure you arrive at the start line sharp, fresh, and primed for peak performance.
Primary Focus
- Shed accumulated fatigue while maintaining fitness
- Finalise mental preparation and race strategy
- Optimise nutrition through a structured carb-load
Key Activities
- 3-week taper with progressive volume reduction
- Short, easy runs with brief "strides" to stay sharp
- Final review of course, pacing, and fueling plans
The Journey Begins Now
This is our strategic map. Trust the process, execute each phase with intention, and you will be ready. Review this plan, and let's discuss any questions you have. When you're ready, we will build out the detailed sessions for Phase 1.