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We’ve teamed up with the coaches at Alpasfit Academy – Landie & Christiaan Greyling, Lijan Burger and Dané van den Heever – to bring you a Whale-specific 15-week training plan.
These coaches know the course intimately (they hold records and podiums!) and have created a plan that suits both seasoned trail runners and first-timers.
Whether you’re aiming to complete the 35km or 53km course, the Merrell Whale of Trail training plans are designed to progressively build your endurance, strength, and confidence.
These plans focus on developing the necessary skills for the challenging terrain of the Merrell Whale of Trail, helping you go the distance safely and with a sense of accomplishment.
The first phase of both plans focuses on building foundational fitness with a blend of easy runs, speed work, strength training, and trail-specific long runs. Expect to gradually increase your mileage while working on critical areas like hill climbing, trail technique, and stamina. Whether you’re running on sand dunes, tackling uphill sections, or focusing on building your aerobic base, the plan offers variety to keep your training dynamic.
Both plans work on developing key race-specific fitness such as hill running, technical trail running, and long-distance endurance. The 35k plan has a bit more emphasis on speed and shorter intervals, while the 50k plan focuses more on maximizing endurance and climbing strength. Download Phase 2 of your chosen distance below.
Phase 3 is all about sharpening your fitness and getting race-day ready. Over the next four weeks, you’ll focus on building speed, strength, and endurance through structured intervals, hill work, and progressively longer runs that simulate race conditions. This phase also prioritizes recovery and testing your gear and nutrition strategies, so you arrive at the start line feeling confident, conditioned, and prepared for the unique challenges of the Whale of Trail.
This final stretch blends focused training with gradual tapering to help your body absorb the work you’ve done and sharpen for race day. You’ll keep the legs ticking over with short, punchy sessions. Some strides, some speed, and terrain-specific work like hills and sand, while the volume winds down. It’s also a time to dial in the small things: gear checks, logistics, mindset. The aim is calm confidence. To stand at the start rested, tuned in, and quietly strong. Ready for De Hoop. Ready for the trail. Ready for the whales.
The Merrell Whale of Trail offers a spectacular and varied course that will challenge runners with diverse landscapes and terrain. Expect a blend of rugged mountains, coastal cliffs, and pristine beaches, along with technical trail sections that will test both your endurance and running technique.
The first 25km of the race might feel fast and flowy, but the second half – especially the final 28km – is as technical. as races like the UTCT 55km, MUT, and Otter. Expect challenging underfoot conditions and deceptive climbs that may require a mix of running and power hiking.
The diverse terrain of the Merrell Whale of Trail ensures that you’ll encounter a mix of runnable and technical sections throughout the race. Be prepared for a physically demanding journey through some of the most beautiful and rugged landscapes South Africa has to offer.
For both the 53km and the 35km events, the first part takes runners along the mountainous trail over Potberg Mountain. Runners will traverse mountain fynbos, navigating weather-shaped rocks covered in multi-coloured lichen and a variety of blossoming proteas. The views from the mountain tops, such as the Potberg ridge, are breathtaking, making the climbs incredibly rewarding.
Expect rugged, weather-carved coastal cliffs that offer some of the most spectacular views of the race. These sections can be very technical, with coastline ridges and rocks that demand focus and caution. The cliff paths are unforgiving and provide a true trail running experience.
The race includes a beach section of around 5km (35km – 3km) This section, sometimes referred to as the “whale stretch,” is physically taxing, challenging your legs and endurance.
These undulating, narrow trails through spectacular fynbos offer a true trail running experience. The constant climbs and descents provide a solid challenge that requires both endurance and technical skill.
The 35km route includes about 7km on the reserves management tracks as you transition from the mountains to the coast, providing a brief respite from the more technical sections.
AlpasFit offers personalized coaching to help you maximize your Merrell Whale of Trail training. Whether you’re new to trail running or an experienced athlete, their expert coaches will tailor a plan to suit your goals and ensure you’re race-ready. To learn more about AlpasFit and how they can support your training, visit their website.
