Comrades &
Two Oceans
Superior knowledge and expertise in South Africa's two most iconic ultra-marathon races. We don't just coach the distance — we coach the race.
We've Lived
The Race
With unmatched experience in coaching athletes for both the Comrades Marathon and the Two Oceans Marathon, A-Team Coaching brings a depth of knowledge that goes far beyond generic training plans.
We understand the unique demands of these iconic races — from pacing strategies and route profiles to nutrition, cut-offs, and race-day execution. Our coaches have lived the journey themselves, combining elite-level insight with practical, real-world application.
Whether you're aiming to finish strong or compete at your best, we provide the structure, guidance, and confidence you need to perform on race day.
Start Comrades PrepAnn Ashworth — Comrades Winner
Ann is not only a WINNER of the Comrades Marathon, but also served as Race & Operations Manager for the event — elevating every aspect.
15× Comrades Finisher — David Ashworth
David has completed Comrades 15 times with a PB of 6h05, and the Two Oceans Ultra 10 times. He knows every kilometre.
Route Intelligence
We coach the Comrades route in detail — Polly Shortts, Inchanga, Fields Hill, Botha's Hill — up and down run strategies included.
Cut-off & Pacing Strategy
We plan your splits, manage your cut-offs, and ensure your race-day pacing reflects your training — not hope.
More Than a Race
A Spiritual Journey
The Comrades marathon is more than a 90km race between two cities. It is a spiritual journey, testing not only the limits of human endurance but also the meaning of human courage and camaraderie. As Ann Ashworth has said on many occasions:
"Comrades is South Africa at its best. It's the one day of the year when it doesn't matter what colour your skin is, what religion you are or what your political views are, we are all out there, helping each other. Striving towards a common goal."
What makes Comrades unique is its history and traditions. The first Comrades Marathon was run on 24 May 1921, starting outside the Town Hall in Pietermaritzburg and ending in Durban. The following year it was run from Durban and ended in Pietermaritzburg, thus starting the tradition of alternating Up Run and Down Run years.
The Comrades Marathon was started by war veteran, Vic Clapham, to commemorate the fallen soldiers who paid the ultimate price in the First World War. After the final cut-off gun fired at 12 hours on Comrades day, The Last Post is played on a bugle — another tradition.
Up Run vs.
Down Run
Comrades alternates annually between an Up Run (Durban to Pietermaritzburg) and a Down Run (Pietermaritzburg to Durban). The profile, pacing and muscular demands are fundamentally different.
The Up Run
The Up Run is a sustained climbing challenge. While the total distance is roughly 87 km, the first two-thirds contain long, grinding climbs where uphill strength, aerobic durability and conservative pacing win the day.
Training emphasises sustained threshold work, progressive long runs with uphill sections, hill repeats for strength, and a careful build of aerobic volume. Practising patience and breaking the race into manageable sections is equally crucial.
The Down Run
The Down Run looks easier on paper but punishes runners in a different way. The typically longer course sees runners pounding down lengthy, steep gradients, causing eccentric muscle damage, ITB, knee and quad soreness if unprepared.
Down Run preparation focuses on downhill conditioning — strengthening the eccentric capacity of quads and hips, leg turnover work, and long runs with hill specific training. Smart pacing early on is essential; many athletes push too fast and pay later.
The Five Big
Hills
Cowies Hill
Coming relatively early in the race, Cowies Hill is the first real test. A steep climb that catches many runners off guard who start too fast.
Fields Hill
One of the most notorious climbs on the route. Fields Hill is long and grinding, testing both physical and mental endurance.
Bothas Hill
This climb takes runners up toward the Valley of 1000 Hills. A sustained gradient that requires patience and smart pacing.
Inchanga
After the halfway mark, Inchanga is a tough, long climb that often determines whether runners will make the cut-offs.
Polly Shortts
The final major climb before Pietermaritzburg. Short but brutally steep — the last wall between you and the finish.
Ann Ashworth's
Comrades Legacy
Ann's career as an Advocate and her involvement in the Comrades Marathon ensured that she has the skills and knowledge to put on a world-class event. The nature of eventing requires quick and informed decision-making and the ability to foresee situations before they arise.
As a runner, Ann possesses knowledge and skills that few others (if any) have. She has run the Comrades socially, she has won the Comrades as an elite athlete. She has coached social athletes that run Comrades, she has coached and managed an elite team of athletes, winning the ladies team prize at Comrades. Ann and David are the founders of Born2Run Athletics Club as well as Team Massmart — a ladies elite running team.
The improvements made in just 7 months as ROM included the most water points/aid stations in the history of the race, the introduction of the first officially recognised wheelchair race, elevated start- and finish-line experience, introduction of dignity towels for finishers, elite water points to level the playing field for top men and women, and substantial improvements to the event infrastructure.
The Two Greatest
Ultra Challenges
Comrades Marathon
The Ultimate Human Race. Alternating between Up and Down runs between Durban and Pietermaritzburg.
- ›Up & Down run strategy
- ›Cut-off management
- ›Nutrition planning
Two Oceans Marathon
The World's Most Beautiful Marathon. Breathtaking views from Chapman's Peak, and touch climbing up Constantia Nek.
- ›Chapman's Peak strategy
- ›Constantia Nek pacing
- ›Nutrition planning
"While AI tools and generic programming apps are becoming increasingly popular, the value of a human coach remains irreplaceable. A-Team Coaching blends cutting-edge technology with the experience and intuition of expert coaches."
A-Team Coaching Philosophy