How To Enter The Cape Town Marathon: What You Need To Know

Running a marathon is one of the most challenging and rewarding experiences a person can have. 

It’s a test of both mental and physical endurance, and it’s something that people from all walks of life can accomplish with the right mindset and training. 

If you’re looking for a beautiful and exciting marathon experience, the Cape Town Marathon is a great choice. 

In this blog post, we’ll go through the steps you need to take to enter the Cape Town Marathon and provide some tips for running this amazing race.

So, let’s dive in…

How To Enter The Cape Town Marathon

What’s truly fantastic about the Cape Town Marathon is its inclusivity. 

This race is open to everyone, whether you’re a seasoned marathoner aiming for a personal best, a newbie hoping to conquer your first marathon, or simply someone who wants to enjoy a social run with fellow marathon enthusiasts.

Registration for the Cape Town Marathon 2024 is open. It’s a smart move to register early to secure your spot, especially if you’re traveling from afar. 

Early registration gives you the time needed to make travel and accommodation arrangements.

You can conveniently register through the official Cape Town Marathon website. 

The Cape Town Marathon typically offers a range of race categories, from the 10km (6.2 miles) Peace Run and the 5km (3.1 miles) Peace Run to the 11km (6.8 km) Cape Town Trail, the 22km (13.7 miles) Cape Town Trail, and the challenging 46km (28.6 miles) Cape Town Trail Marathon. There’s something for everyone!

How Much Does It Cost To Register For The Cape Town Marathon?

Here’s the scoop on the registration fees for the Cape Town Marathon and related events.

South African Athletes (With Valid SA ID Number):

The 5K (3.1 miles) And 10K (6.2 miles) Peace Runs

• 5K (3.1 miles) Peace Run: R110.00 (Included: Sanlam buff)
• 10K (6.2 miles) Peace Run Licensed Runners: R180.00 (Included: temporary timing chip. (Licensed runners have a valid ASA license.)
• 10K (6.2 miles) Peace Run Unlicensed Runners: R220.00 (Included: Temporary timing chip and temporary license.)

The Trail Runs 

• 22K (13.7 miles) Cape Town Trail: R850.00 (Included: Race t-shirt, SAN Parks fee, temporary timing chip.)
• 46K (28.6 miles) Cape Town Trail Marathon: R1,600.00 (Included: Race t-shirt, SAN Parks fee, temporary timing chip.)
• 11K (6.8 miles) Cape Town Trail: R375.00 (Included: SAN Parks fee, temporary timing chip.

The Full Marathon

• 42.2K (26.2 miles) Marathon Licensed Runners: R480.00 (Included: Race t-shirt, temporary timing chip. Licensed runners have a valid ASA license.)
• 42.2K (26.2 miles) Marathon Unlicensed Runners: R560.00 (Included: Race t-shirt, temporary timing chip, temporary license).

If you hold a valid ASA (Athletics South Africa) license, you may enjoy reduced registration fees. 

This license is your golden ticket to participate in officially sanctioned athletic events in South Africa, confirming your eligibility to compete in your chosen event.

For African Athletes (residing in Africa, outside South Africa, with a valid Passport):

The 5K (3.1 miles) And 10K (6.2 miles) Peace Runs

• 5K (3.1 miles)  Peace Run: R130.00/ USD 8. Included: Sanlam buff
• 10K (6.2 miles) Peace Run: R490.00/ US 28. Included: Race t-shirt, temporary timing chip, temporary license.

The Trails Runs

• 11K (6.8 miles) Cape Town Trail: R375.00/ US 21. Included: SAN Parks fee, temporary timing chip.
• 22K (13.7 miles) Cape Town Trail: R1,600.00/ USD 95. Included: Race t-shirt, SAN Parks fee, temporary timing chip.
• 46K (28.6 miles) Cape Town Trail Marathon: R1,800.00/ USD 100. Included: Race t-shirt, SAN Parks fee, temporary timing chip.

The Full Marathon 

• 42.2K (26.2 miles) Marathon: R1,100.00/ USD 62. Included: Race t-shirt, temporary timing chip, temporary license.

For International Athletes (Residing Outside Of Africa, With A Valid Passport):

The 5K (3.1 miles) And 10K (6.2 miles) Peace Runs

• 5K (3.1 miles) Peace Run: R440.00/ USD 27. Included: Sanlam buff. 
• 10K (6.2 miles) Peace Run: R750.00/ USD 42. Included: Race t-shirt, temporary timing chip, temporary license.

The Trail Run

• 11K (6.8 miles) Cape Town Trail: R375.00/USD 21. Included: SAN Parks fee, temporary timing chip.
• 22K (13.7 miles) Cape Town Trail: R1,600.00/USD 89. Included: race t-shirt, SAN Parks fee, temporary timing chip.
• 46K (28.6 miles) Cape Town Trail Marathon: R1,800.00/USD 100. Included: Race t-shirt, SAN Parks fee, temporary timing chip.

The Full Marathon 

• 42.2K (26.2 miles) Marathon: R2,200.00/USD 123. Included: Race t-shirt, temporary timing chip, temporary license.)

Once you’ve registered for the Sanlam Cape Town Marathon, it’s time to get serious about your training…

How Long Does It Take To Train For The Cape Town

When it comes to preparing for the Cape Town Marathon, it’s a good idea to start your training about 16 to 20 weeks before the big race. This gives you plenty of time to get in shape and be at your best on race day.

In the beginning, which covers roughly 4 to 8 weeks, your focus should be on building a strong foundation. This means consistent running to get your body accustomed to the demands of training. 

You’re essentially laying the groundwork for more training load down the road.

As you progress, you’ll gradually increase your mileage and make running a regular part of your routine. This is all about getting into a rhythm and preparing your body for the more challenging training ahead.

When you’re about 12 weeks away from race day, which is usually around mid-June, it’s time to kick your training into high gear. This is when you’ll start your official Cape Town Marathon training plan. 

During this period, your workouts will become more specific, designed to boost your speed, endurance, and overall performance on race day.

Now, let’s take a quick look at the training plan for the Cape Town Marathon.

How To Train For The Cape Town Marathon

When preparing for the Cape Town Marathon, remember that your training is more than just running long distances. It involves various key elements, each playing a vital role in your preparation. 

These components work together to build a strong foundation for your marathon success:

• Easy Runs
• Long Runs
• Strength and Conditioning
• Cross Training
• Nutrition
• Rest Days
• Tapering

Easy Runs

Easy runs are a crucial part of your training plan, and the key here is to keep it chilled. When we say “EASY,” we really mean it. 

These runs should not leave you gasping for air or struggling to speak. You should be able to have a chat with a running buddy without feeling like you’re running a sprint.

So, why are easy runs so important? 

Well, they help build your aerobic system, which is like your body’s energy engine. It’s responsible for supplying your muscles with the energy they need when you’re not going all-out.

Easy runs also give your body a chance to recover and strengthen muscles, tendons, and ligaments. It’s like a mini spa day for your running muscles.

But it’s not just about the physical stuff. 

Easy runs are good for your head too. They give you a mental break from the more intense workouts and can be a time to enjoy the simple pleasure of running, de-stress, or chat with running buddies.

So, when you’re out there for an easy run, remember, it’s not a race. Keep a steady pace, and let your body do its thing – recover and get stronger. 

Long Runs

Long runs are the backbone of your marathon training. They serve a bunch of important purposes, and one of the big ones is building up your endurance. 

Think of it this way: they’re the practice runs for the real deal – the marathon itself. You’re training your body to handle all those kilometers. 

But it’s not just about going the distance. 

Long runs also help your body get more efficient at running. They make your muscles, nerves, and heart all work together better, which means you can keep a steady pace and run more comfortably.

Also, you can try out different nutritional strategies to see what sits well with your tummy and gives you the energy you need.

Check out our video as we dive deeper into Why You Need To Include Long Runs In Your Training. 

Strength Training

Strength training might not be the first thing that comes to mind when you think about marathon training, but it’s a real game-changer. Here’s why:

1. Injury Prevention: When your smaller muscles aren’t pulling their weight, your big muscles step in, and that can mess up your movement. Strength training fixes that, reducing the risk of injury.

2. Boost in Efficiency: Imagine being able to run further with less effort. That’s what strength training can do for your running economy. Your body becomes a more efficient running machine, and who wouldn’t want that?

3. Delayed Fatigue: Ever hit that wall where you feel like you can’t go on? Strength training can help delay the onset of fatigue, so you can keep going strong.

Here’s the deal: aim for 2 to 3 strength training sessions each week. Yeah, it might sound like a lot, but it’s totally worth it. 

Plus, you don’t need fancy equipment or hours at the gym. There are plenty of effective workouts you can do at home with minimal gear.

That’s where the concept of “periodization” comes into play.

Periodization means structuring your strength training over time to align with your running training.

At Coach Parry, we’re all about this. Strength training isn’t just an afterthought – it’s at the core of our training philosophy. That’s why we offer Strength and Conditioning plans as part of our comprehensive training programs.

And hey, we get it. Sometimes life gets busy, and you don’t have access to fancy gym equipment.

Nutrition

A balanced diet is your secret weapon for marathon success. You want a mix of whole grains, fruits, veggies, protein, and an adequate amount of micro and macronutrients.

Now, if you find yourself snoozing or dragging after your morning workouts, it’s time to give your post-workout nutrition a makeover. Training naturally tires you out, but what you eat can help you bounce back faster.

Consider fueling up with a combo of carbs and protein within 30 minutes of finishing your run. Try a banana with some peanut butter or a yogurt parfait with granola. It’ll help your muscles recover and keep you feeling peppy.

Rest Days

Rest days might not feel as exciting as those epic runs, but trust me, they’re crucial for your success.

Yep, you heard me right. Rest days give your body a chance to recover and soak up all the gains from your training. 

When you skip rest days or don’t take them seriously, you risk missing out on the full benefits of your hard work. You might end up feeling sluggish, and your performance can suffer.

So, embrace those rest days! They’re your ticket to coming back stronger and more prepared for your next run. 

Tapering

Tapering – it’s like the icing on the cake of your marathon prep. You’ve put in all the hard work, and now it’s time to fine-tune your body for race day.

Tapering means cutting back on your training volume as the marathon approaches. It might sound counterintuitive, but it’s essential. Your body needs time to recover from all that hard training and get ready to perform at its best.

The key is to maintain some training to keep your muscles engaged and your mind sharp, but without overdoing it. It’s a delicate balance between resting and staying active.

Tapering can mess with your head a bit because you’re used to pushing hard. But trust the process – it’s all part of the plan to help you crush it on marathon day.

So, when you’re in that taper phase, enjoy the extra downtime, catch up on sleep, and focus on staying relaxed. You’ve got this! 

Marathon Tapering Method GUARANTEED To Have You At Your BEST Come Race Day

Once you’ve registered for the marathon, you’ll want to arrange your travel and accommodation. Where you stay can make a big difference to your race day experience. 

The Cape Town Marathon is an exciting and challenging race that can be a highlight of any marathoner’s running journey. 

By following these simple steps and taking the time to prepare and train correctly, you can enter and complete this amazing race. 

Remember to register early and carefully read the guidelines, ensure you have a solid training plan, arrange suitable travel and accommodation, be prepared for race day, and most importantly, remember to have fun. 

Please note that all prices mentioned above are subject to change, and availability may vary. Be sure to check the official Cape Town Marathon website for the most up-to-date information on registration fees and race details.