Comrades Down Run Strategy: Mastering the 3 Elevation Segments

The Comrades Marathon Down Run is actually a misnomer that conceals over 1,100 metres of cumulative climbing and 1,700 metres of quad punishing descent. Because the Down Run is heavily back loaded with steep declines, the defining strategic philosophy is governed by one absolute rule of thumb. The first 30 kilometres will entirely determine your last 30 kilometres.

If you over pace or exhaust yourself on the early climbs, your leg muscles will be structurally ruined before you reach the massive descents of the second half. To run this course successfully, your race strategy must be dictated entirely by the mathematics of the three distinct elevation segments.

Key Takeaways

• The Down Run features 1,100 metres of climbing and 1,700 metres of descent.
• The first 30 km are dominated by climbing. You must hold back and expect to be behind your average pace.
• The middle 30 km are a transition phase. Stay steady and protect your quads on the descent into Drummond.
• The final 30 km contain 50 percent of the total descent. Save your legs for Fields Hill and the flat run in to Durban.
• Never stop moving at water tables. Use a walk and grab protocol to save time.

Segment A: The First 30 Kilometres (The Climbing Trap)

Despite finishing at sea level, the first third of the race is heavily dominated by climbing.

The Elevation Profile

In this opening segment, you face a net 390 metres of climbing, which represents 46 percent of the total climbing in the race. You will only experience 250 metres of descending, which is just 17 percent of the total descent.

Cresting Umlas Road

The course climbs almost continuously up to Umlas Road at approximately 23 kilometres. This is the highest point of the entire race.

Strategic Implication

Because you are climbing for nearly the entire first quarter, you must expect to be behind your average target schedule at Umlas Road and the 30 km mark. Trying to force your target average pace here is a fatal, energy sapping mistake. Pacing here requires the extreme bravery to hold back. Coaches advise writing "Hold Back" on your left arm as a constant psychological reminder during these early climbs.

The Cold Weather Threat

Pietermaritzburg mornings are notoriously freezing. Runners are advised to wear a thin, long sleeved throwaway shirt and cheap woollen gloves. Using plastic bin bags is strongly discouraged. They trap sweat, cause rapid core temperature drops when removed, and create a severe tripping hazard for runners behind you when discarded.

Segment B: The Middle 30 Kilometres (Transition Phase)

This segment stretches from Harrison Flats to Botha's Hill. It acts as the bridge from the high climbing zone to the major downhill sections.

The Elevation Profile

In this middle portion, you face 350 metres of climbing, which is 41 percent of the total, and 480 metres of descending, which is 33 percent of the total. By the time you reach the 60 km mark, you will have completed just under 90 percent of the total climbing for the entire race.

The Harrison "Not So" Flats

Following Umlas Road, you will traverse the Harrison Flats. Despite the name, they are far from flat and feature deceptive rolling terrain. The motto here is "steady does it". By maintaining a steady effort and run walking the climbs, you will naturally begin to catch up to your average goal pace without over exertion.

The Drummond "Graveyard"

Just before the halfway mark, you plunge down the short, steep side of Inchunga into Drummond. This descent is a notorious graveyard. Many runners panic, over stride, and thrash their quads down this hill to make up time. You must descend into Drummond with extreme control and restraint to preserve muscle fibres.

Climbing Botha's Hill

Immediately after Drummond, you are hit with a massive, three part climb up Botha's Hill. You will pass Arthur's Seat and Alverston Mast before topping out near Kearsney College at the 50 km mark. This is a mentally brutal section. You must walk the steep portions to save your legs.

Hillcrest Heartbreaker

After Botha's Hill, you will descend into a short but mentally tough 400 metre climb known as the Hillcrest Heartbreaker. While small, it sits at a point of high fatigue. Fortunately, the dense spectator crowds and club tents provide a major psychological boost.

Segment C: The Final 30 Kilometres (The Downhill Reward)

This is the sector where the Down Run is won or lost. If you have kept your quads intact, gravity will do the vast majority of the work for you.

The Downhill Bonanza

The final 30 km contains only 115 metres of climbing, which is 13 percent of the total. However, it features a staggering 716 metres of descending, representing 50 percent of your total descent. This back loaded descent means the Down Run is physically designed for an even or negative split.

The Quad Shredder of Fields Hill

Situated after Kloof, Fields Hill is a relentless, steep descent of approximately 3 to 3.5 km characterised by a sharp road camber. This is the ultimate make or break sector of the Down Run.

You must strictly resist the urge to push, stride out, or sprint on Fields Hill. Sprinting here will literally shatter and shred your quad muscle fibres. This leaves you with zero leg strength to run the final 17 to 18 km flat run in through Pinetown, which is the hottest and most humid part of the course.

Cowies Hill and The Spirit Breakers

After Pinetown comes Cowies Hill, the gateway to Durban. Because your legs are battered, this deceptive rise feels like an absolute mountain. Implement focused walk intervals here. Around 15 km to go, you will hit the short Westville spirit breaker hills, which are also best managed by walking.

45th Cutting and The Mayville Off Ramp

You will run and walk over 45th Cutting at approximately 8 km to go. You will then immediately negotiate the short but incredibly steep Mayville off ramp. It is barely runnable, so walking it quickly is the smartest strategy. You face one final speed hump at Tollgate Bridge with 5 km to go before flatting out.

The Flat Street Finish

The race concludes with a flat, wide street finish on Masabalala Yengwa Avenue outside the Moses Mabhida Stadium precinct. The finish precinct is completely flat with no stairs, bridges, or steps to climb after crossing the line.

Broader Strategy and Time Management Tactics

The Negative Split Design

Because 50 percent of the descent is back loaded into the final 30 km, the Down Run is structurally built for negative splits. Historically, more female runners successfully execute negative splits than males because they are generally more disciplined at listening to pacing advice and holding back.

"Do Not Stop" and Water Table Tactics

For mid to back of the pack runners, stopping is the single biggest time sink on the road. There are 47 refreshment tables. If you stop dead at even half of them for 20 seconds, you waste 7 to 10 minutes of race time.

Make a promise to yourself to never stop moving. Use a walk and grab protocol. Walk through the tables, grab your water sachets, Coca Cola, or potatoes, and keep moving forward. Write "Do Not Stop" on your right arm as a reminder.

GPS Watch Sampling Error

GPS watches carry an inherent sampling error of 4 to 8 metres per kilometre. This means your watch will register roughly 91 km or more over the course. Rely strictly on the physical course markers counting down to Durban. Lap your watch manually at each marker to track your progress against your pacing band. Start your watch exactly when the gun fires, as Comrades is a gun to mat race.

Comrades Down Run Strategy FAQ

Is the Comrades Down Run mostly downhill?

No. The Down Run is a misnomer. It features over 1,100 metres of cumulative climbing and 1,700 metres of descent. The first 30 km are heavily dominated by climbing.

How should I pace the first 30 km of the Comrades Down Run?

You must hold back. Expect to be behind your average target pace at Umlas Road and the 30 km mark. Trying to force your average pace on the early climbs will ruin your legs for the second half.

What is the biggest mistake runners make on Fields Hill?

Sprinting or pushing the pace on Fields Hill. This shreds the quad muscle fibres and leaves runners with no leg strength for the final flat run in through Pinetown.

Should I stop at the water tables during Comrades?

No. Stopping at water tables is a massive time sink. Use a walk and grab protocol to keep moving forward while you hydrate and fuel.

Is the Comrades Down Run good for a negative split?

Yes. Because 50 percent of the total descent is back loaded into the final 30 km, the course is structurally designed for an even or negative split if you protect your legs early on.

Final Thought

The Comrades Down Run is a beautiful, brutal puzzle. It rewards the patient, the disciplined, and the brave. Respect the early climbs, survive the middle transition, and protect your quads for the final descent. If you execute this strategy, the streets of Durban will be waiting to celebrate your triumph.