As South Africa moves deeper into marathon season, runners across the country are fine-tuning their training plans in preparation for iconic events like the Comrades Marathon and the Two Oceans Marathon.
Image used for illustrative purposes/Upjav/Wikimedia Commons
While mileage and consistency remain key, where you train can shape both your physical readiness and mental resilience. Scenic routes offer more than aesthetic appeal. They simulate race conditions, introduce varied terrain and make long runs something to look forward to rather than endure.
Chapman’s Peak Drive, Cape Town
For runners preparing for coastal races or routes with sustained climbs, Chapman’s Peak Drive is a benchmark. The undulating road between Hout Bay and Noordhoek delivers consistent elevation gain and sweeping ocean views that mirror sections of the Two Oceans Marathon. Training here builds climbing strength and downhill control, both essential for race day pacing. Early mornings are best to avoid traffic and wind exposure.
Klapperkop and Groenkloof, Pretoria
Pretoria’s Klapperkop Nature Reserve and Groenkloof Nature Reserve offer trail runners a technical and hilly environment ideal for strength building. These routes are especially valuable for those targeting the Comrades Marathon, where elevation changes demand sustained endurance. Expect gravel paths, steep ascents, and uneven terrain that challenge stabilising muscles often neglected on road runs.
Durban Promenade, Durban
For a flatter, high-mileage training route, the Durban Promenade is a favourite among runners. Stretching along the Indian Ocean, it provides a consistent surface and humid coastal conditions that simulate race-day environments for many KwaZulu-Natal events. Long runs here help runners adapt to heat and humidity while maintaining steady pacing. The accessibility and safety of the promenade also make it ideal for early morning or evening sessions.
Walter Sisulu Botanical Gardens to Cradle of Humankind, Gauteng
This route combines urban accessibility with rural tranquillity. Starting near the Walter Sisulu National Botanical Garden and extending toward the Cradle of Humankind, runners can build distance while encountering rolling hills and open landscapes. The gradual elevation changes are useful for marathon pacing strategies, particularly for runners targeting sub-three or sub-four-hour goals. It is a route that encourages rhythm and consistency over speed.
Sea Point Promenade, Cape Town
Another coastal option, the Sea Point Promenade offers a flat and fast route ideal for tempo runs and recovery sessions. Its consistent surface allows runners to focus on cadence and breathing, while the ocean views provide a mental boost during longer efforts. It is particularly useful for runners balancing high-intensity workouts with lower-impact recovery runs.
Golden Gate Highlands National Park, Free State
For altitude training and dramatic scenery, Golden Gate Highlands National Park stands out. The higher elevation challenges cardiovascular efficiency, while the rugged terrain builds strength and endurance. This is not a route for speed work, but rather for developing resilience and adapting to thinner air. Runners preparing for longer distances or ultras will benefit most from incorporating occasional training blocks here.
Tips for choosing your training ground
Selecting the right route depends on your race goals. If you are preparing for a hilly marathon, prioritise elevation and technical terrain. For flatter races, focus on consistent surfaces that allow you to refine pacing. Climate also plays a role. Training in conditions similar to your target race can improve performance and reduce the risk of fatigue on the day.
Scenic routes offer an added psychological advantage. Long runs become less about distance and more about experience, helping runners stay motivated through demanding training cycles. In a country as geographically diverse as South Africa, the opportunity to train across different terrains is a competitive edge in itself.
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