You've made it! We are in race week - things to remember and how to approach the final days and your race.

Ann Ashworth - pulling out all the stops, doing it for the runners, creating a world-class event.

We hear from Gerda Steyn and her plans for Comrades and the Olympics.

Important links:

1) Join the Comrades Marathon Association.

2) Comrades Briefing in English and isiZulu.

3) Map for supporters to get to supporter points.

4) Start Map

5) Finish Map

Two weeks till race day!

What goes into building the finish at Comrades? We chat to Tonya Swiegers who heads up the finish line build.

We hear from Comrades gold medalist, Nkosikhona Mhlakwana and winner Bongmusa Mthembu about running up front and the downside of vehicles on route.

Take a look at the finish line build:

https://youtu.be/r1-pQPUtc1g

Don't forget to sign up and become a Comrades Marathon Association member: https://memberships.comrades.com/application

Applications close on 30 June.

This episode is brought to you by SAUCONY.

We are ALL novices this year! 5 years since the last up run. Here is your blow-by-blow description of the route.

Learn more about one of the official Comrades charities. News from the world of running. Ann Ashworth fills us in with the latest from Comrades House as preparations are well underway.

Don't forget about our Saucony giveaway. Go to the team.ashworth Instagram page and tag 3 running buddies in the latest podcast post!

Comrades Route 2024 Video

Nontuthutuko's Charity

Join the ⁠Comrades Marathon Association (CMA)

We chat to the man with the most Comrades Marathon under his belt, Barry Holland. Cuan Walker tells us about the charity he is running for at this year's Comrades as well as the latest running news from around the world. We end off with your golden tip for this episode and the latest from the Comrades Race Director, Ann Ashworth. Don't forget to follow our podcast 🙏🏽

Donate to Cuan's Charity here

Join the Comrades Marathon Association (CMA)

Check out Team Ashworth Coaching

In this episode: ready to take the Comrades up-run record, says Piet Wiersma in our chat. We hear from another of the 6 official Comrades charities. Why the entry fee is what it is. News from running around the world and we hear the lates news from Comrades with Ann Ashworth including the official distance and the cutoffs for 2024 and most importantly, a new rule regarding seeding batches.

Donate to Gerald Bambilo's charity drive

Join the CMA (Comrades Marathon Association)

Visit Team Ashworth Coaching to see more

In this episode, Cuan and I speak to a fundraiser for the first of our 6 official Comrades charities - Jo Keppler. Sports physician, Dr. Peter Baxter joins us to talk injury, sickness and training. Ann Ashworth gives us an update from Comrades House and speaks about this year's cut-offs. To join as a Comrades Marathon Association (CMA) Member, ⁠Click here⁠

Let jump right in!

Our guest this week: Comrades winner, Shaun Meiklejohn.

Get the running news from around the world. We touch on the positive running mind, Tokyo marathon and running the Two Oceans ahead of Comrades. To end this weeks episode, we hear some exciting news directly from the desk of your Comrades Race and Operations Manager. Enjoy!

Qualifying marathons: When and how to run. Flat vs. down hill, point-to-point races.

Whats happening in the world of athletics.

Ramadaan - tips on training through the fasting period.

The cost of Comrades Marathon entries is not unreasonable, this is why.

From the Race Director's desk - here is what's happening with preparations at the Comrades Marathon recently and in the coming week.