Cape town marathon

The Sanlam Cape Town Marathon has always been staged on the Sunday nearest to the 24th of September, South Africa’s Heritage Day. The route is designed, not only to take in Cape Town spectacular natural beauty, but also to enable runners to traverse the City’s rich historical sites, in a running celebration of South Africa’s oldest, ‘Mother’ city.

Spring dawns in September in Cape Town, bringing relief from the heavy winter rains and frequent strong winds, as well as earlier sunrises and milder temperatures. It is some of the best weather in Cape Town for a long distance running event along a route that offers elite athletes the opportunity to gain fast times, and enabling novice marathon runners to complete their first heroic marathon.

Running group

Wingman Stellenbosch is proud to host a fun, friendly and first-class training program for runners and walkers of all ability levels to prepare for the Cape town Marathon.

This group is designed to help you on your personal fitness journey by providing you with coaches and teammates who share similar goals, turning the tough grind of training into a fun, social experience.


Cape town marathon program

Cape town marathon

12 week training schedule

A variety of ways to participate based on your desired level of commitment and training goals
Experienced coaches and beginner friendly.

-Weekly interval runs on Thuesday mornings at 6:00 am from BMT.
-Hill / tempo runs on Thursday evenings at 5:30 pm from Danie Craven statue, Stellenbosch
-Weekly long runs on Sundays.

Personal training plan

Having a training plan can help you stay injury free, improve your fitness and greatly increase the chances of achieving your goals! You now can have a training plan designed specifically for YOU! You deserve more than a generic training plan to help you achieve your goals!

A personalised program will be loaded in a basic Training Peaks account linked to a coach which comes with specific pace recommendations, daily mileage assignments and can be personalized for your life schedule and goal race. Additionally, for those that sign up, you will be able to contact a coach directly via email, WhatsApp or phone.


Cape town marathon coaching

Personal training program and squad sessions



But wait, there’s more….If you sign up with us, you also get this.


  • Road rides supported by BMT van
  • 20% discount at membership Maties Gymnasium
  • 15% discount on bike repair classes
  • 15% discount on MTB skills training
  • 10% discount with Dr Herman Kotze
  • 10% discount with Moira Robertson
  • 15% of bike fit with Luan Smit
  • 10% off massage with Geordie Robertson
  • 10% of EPT massage with Francois Retief
  • 10% of physio treatment with Tessa Loftus
  • 10% of Cryozone therapy
  • Various discounts at the Stellenbosch Academy of Sport
  • Monthly in store discounts at BMT
  • Registered triathlon and cycling club
  • 10% discount – BMT Grind coffee and Stellenbrau beer

Our training sessions


Note: If you would like more structure/advice than suggested Sunday mileage, we recommend you sign up for a plan! An individualized plan is the best way to help you achieve your goals. Plans at this price structure are designed to be 12-week plans for goal races in September. For a different time frame or longer plan, please refer to Wingman Stellenbosch coaching.

Frequently Asked Questions

We personalize triathlon and run training plans to meet the different needs of our clients including: IRONMAN triathlon, Ironman 70.3 Triathlon, Olympic & Sprint Triathlon and Running races from 5k to marathons.
Beginners training plans start out at less weekly training volume and have fewer and shorted intervals than the experienced athlete training plans. Training plans are personalized around lifestyle, family life and work commitments
The minimum stated physical requirements will vary by race distance, plan duration and athlete level. Following on from Q&A you will need to complete we will determine minimal requirements based on your goal and prior fitness levels.
We recommend that you consult with your physician prior to starting any exercise program.
Yes, we personalize your training plan around other commitments outside your training and recognize you will miss some of the workouts. We will adapt training plan and provide guidance, as you go to accommodate missed sessions. As a rule of thumb, if you can complete 70-85% of the given workouts per week, then you’ll be successful.
If you have more than one workout scheduled in your training plan, it does not matter which order you do the workouts in. You can also separate them into different parts of the day if that makes more sense for your schedule.
The one exception is triathlon BRICK workouts (bike immediately followed by run workout). The run should start within 5-10 minutes of finishing the bike in order to simulate a bike to run transition in a triathlon.
We create field test to determine your training zones for swim, bike and run. If done correctly, the results should be a good approximation of what you would learn from a metabolic test in the lab. We use training intensity zones in our training plans in order to differentiate the levels of intensity that you should maintain during each part of a workout. Training at different levels of intensity stimulates different training responses and is an effective tool to maximize training time.
You can email us to request all the swim drills plus other training tools required.