Everything You Need to Know Before Running the Two Oceans Marathon

The Two Oceans Marathon is one of the most iconic ultra-marathons in the world, often referred to as the world’s most beautiful marathon. This legendary race offers breathtaking coastal views, challenging climbs, and an atmosphere like no other. Whether you’re running the 56km ultra or the 21km half marathon, here’s everything you need to know to prepare for race day.

Race Overview

• Event Date: 5th – 6th April 2025
• Distances: 56km Ultra Marathon & 21km Half Marathon.
• Start Line: Newlands, Cape Town.
• Finish Line: University of Cape Town (UCT).
• Time Limits: 7-hour cut-off for the ultra, 3-hour cut-off for the half.

Course Breakdown

56km Ultra Marathon

The ultra route is famous for its stunning coastal views and two major climbs: Chapman’s Peak and Constantia Nek.

• First 28km: Relatively flat, with rolling hills along the False Bay coastline.
• Chapman’s Peak (28-34km): A breathtaking but challenging ascent with stunning ocean views.
• Constantia Nek (42-47km): The toughest climb, where many runners hit the wall.
• Final 9km: Rolling descent toward the UCT finish line, requiring strong quads!

21km Half Marathon

A challenging half with a long, steady climb up Edinburgh Drive, followed by a rolling descent towards the finish.

Training Tips

• Hill Training: The Two Oceans route is known for its climbs, so incorporate hill repeats and long uphill efforts in your training.
• Long Runs: If running the ultra, build up to roughly 60% of the time expected on feet in training.
• Heat Acclimation: Cape Town weather can be unpredictable, train in warm conditions if possible.
• Strength Training: Focus on leg endurance, especially quads and calves, to handle the descents.

Race Day Strategy

• Start Conservatively: The first half is flatter, so don’t go out too fast.
• Fuel Wisely: Take in energy gels, electrolytes, and fluids at regular intervals.
• Respect the Climbs: Chapman’s Peak and Constantia Nek can drain your legs, pace yourself wisely.
• Enjoy the Views: This is one of the world’s most scenic races; take it all in!

What to Pack

• Mandatory Kit: Race number, hydration pack (optional but recommended for ultra).
• Weather Gear: Cape Town can be hot, but mornings are often cool, layer accordingly.
• Nutrition: Bring your preferred gels and hydration (though aid stations are well stocked).
• Sun Protection: A hat, sunglasses, and sunscreen are essential.

Race Day Logistics

• Arrive Early: Road closures mean parking is limited, so use shuttle services if available.
• Spectator Spots: Chapman’s Peak and Constantia Nek are great cheer zones.
• Post-Race Recovery: Stretch, rehydrate, and enjoy the festive atmosphere at UCT.

Final Thoughts

The Two Oceans Marathon is a bucket-list race that offers a unique mix of challenge and beauty. With proper training, a smart race plan, and the right mindset, you’ll have an unforgettable experience. Whether you’re chasing a PB, tackling your first ultra, or simply running for the joy of it, soak up the moment and enjoy every step!

See you at the start line!

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Want to enter the Two Oceans Marathon 2025?

Let Africa Marathon Tours organise your tour and entry to the most beautiful ultra marathon, the Two Oceans Marathon 2025. To find out more and save your spot, please email us at [email protected]. You can also contact us using the button below to join. We look forward to welcoming you to South Africa.

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