Cape Town Marathon
Sunday, October 18, 2026
Elevation Gain
100m
Elevation Range
73m
Avg Temperature
60°F / 16°C
Course Profile
rolling
Course Map & Elevation
This route is generated and may not follow the exact official course.
Course Overview
A rolling loop course starting and finishing near Green Point Stadium with Table Mountain as backdrop, featuring 100m of total climbing concentrated in a sustained 6km climb through the southern suburbs between km 23-29 that gains roughly 70m. The one thing that makes Cape Town unique is that the flat, scenic coastal first half lulls you into pushing pace before the decisive Constantia climb arrives at half marathon-plus distance and separates patient runners from everyone else.
Key Segments
Atlantic Seaboard
Terrain: Mostly flat coastal roads through Sea Point and along the Atlantic seaboard, back toward the V&A Waterfront (5-12m elevation)
Challenge: Exposed oceanfront road with potential 20-30 km/h south-easter gusts. The scenic, flat opening tempts aggressive pacing.
Tactic: Run conservatively. Shorten stride into headwind, tuck behind other runners. Bank energy, not time. You need every reserve for the Constantia climb.
City Centre to Observatory
Terrain: Mostly flat through Cape Town city centre, Woodstock, and Observatory with good crowd support (5-30m elevation, gentle undulations)
Challenge: Settling into rhythm before the real work begins. Some gentle undulations through Rondebosch approaching the southern suburbs.
Tactic: Settle into goal pace. Use the crowd support through Woodstock (km 14) and Observatory (km 17) for a mental boost. Fuel by km 20 — the climb is coming.
Constantia Climb
Terrain: Sustained 1.5-3% grade along the M3 motorway through Rondebosch and toward Constantia wine region, gaining 70m over 7km to the course high point (~78m)
Challenge: The crux of the race. Never steep, but the sustained nature of the climb combined with 22km of racing makes it feel far harder than it looks.
Tactic: Do not try to maintain flat-ground pace. Let effort stay constant, accept 10-20 sec/km slower splits. Break into 1km mental segments. You will recover on the descent.
Constantia Descent to Green Point Finish
Terrain: Gradual downhill from Constantia through Kenilworth (km 33) back to flat coastal roads and the Green Point Stadium finish (78m down to 8m)
Challenge: Do not overstride on the descent — save quads for the flat final 6km. The last 6km from km 36 can feel very long if you burned your matches on the climb.
Tactic: Use the descent (km 29-36) to recover time lost on the climb. Be careful not to overstride. The final 6km are flat — maintain form and cadence to the finish.
Race-Specific Training
- •Train on rolling terrain with sustained moderate inclines of 2-3% grade over 5-7km to specifically prepare for the Constantia climb
- •Practice running in wind — Cape Town's south-easter is famous, and the exposed oceanfront sections between km 0-10 can have strong gusts
- •Run at least two long runs with a sustained climb at km 22-28 to simulate the Constantia effort on tired legs, followed by a controlled descent
Conditions & Environment
Altitude
Start and finish at 8m, high point 78m at Constantia. No altitude concerns.
Weather
Mid-October race (Southern Hemisphere spring). Typical 15-22C (59-72F). Some years are cooler and overcast (ideal), others bring early-season heat with clear skies.
Sun & Wind
High UV index even in October — sunscreen and a light cap are essential. The south-easter wind can bring 20-30 km/h gusts along the coastal sections. Direct sun on the exposed Constantia climb.
What to Wear
Singlet and shorts. Sunscreen regardless of cloud cover. Light cap for sun protection. No layers needed unless morning is unusually cool.
Pacing Strategy
| Segment | Pace | Note |
|---|---|---|
| km 0-10 | Goal pace (conservative) | Flat coastal sections. Bank energy for the Constantia climb. Draft in wind. |
| km 10-22 | Goal pace | Flat through the city. Settle into rhythm. Fuel by km 20 before the climb. |
| km 22-29 | 10-20 sec/km slower than goal pace (effort-based) | The Constantia climb. Constant effort, not constant pace. If you arrive here feeling fresh, you can run the climb strongly and move through the field. |
| km 29-42.195 | Goal pace or faster | Descent and flat finish. Recover time on the downhill, then maintain form for the flat final 6km to Green Point. |
Race Day Tip
Target negative or even splits. The flat coastal first half will tempt you to go fast, but many runners who go out too hard along the coast hit the wall on the M3 Constantia climb and lose 5-10 minutes in the final third. If you arrive at km 23 feeling fresh, you will pass dozens of runners on the climb and descend into a strong finish.
Race details subject to change. Verify with the official race website.
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