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The trail to De Hoop begins long before race morning. It begins in winter, on whatever ground you call home, in the slow accumulation of weeks. These plans are an invitation to that work.
We’ve worked with two coaching teams we trust to put together 15 week training plans for runners taking on the 35km and 53km in 2026. One from Alpasfit, one from Mindful Runner. Both are built for the same start line, but they get there along different paths.
Read both. The right one for you will likely be obvious within a few minutes.
A small note before you begin: the two plans use slightly different shorthand. Alpasfit measures sessions in time blocks (1h30, 45min). Mindful Runner uses minutes (180m, 70m). Worth keeping in mind if you find yourself toggling between them.
Built by Christiaan and Landie Greyling, Alpasfit is one of South Africa’s most accomplished trail coaching teams. Between them, they’ve won Otter, Skyrun, Ultra Trail Cape Town, and stood on podiums at Mont Blanc, the Ultra Trail World Championships, and Trans-Alpine. Their plan is structured, weekly, and progressive: clear sessions, defined hours, steady build to taper.
See the Alpasfit plan below in choose your distance tab.
Christiaan and Landie Greyling have been on the trail running scene since 2008. They met on a trail, got engaged on a trail, and were married on one in 2012. Landie has won most of South Africa’s major trail races and competed in the Ultra Trail World Championships. Together they finished second at Trans-Alpine in 2015 and now coach trail runners across all distances and abilities through Alpasfit, based in Stellenbosch.
The Alpasfit plan is a 15 week build to race day, structured into four phases: a base building period, a strength and endurance block, race specific work, and a taper. Each week balances easy runs, intervals, strength, and a long run on Saturday – with weekly hours scaled to the distance you’ve entered.
The plan assumes you can already run comfortably for around an hour. If you’re starting from less, Alpasfit recommend building a base before week one rather than jumping in cold.
The plan above is a strong general guide, but it isn’t shaped to your week, your terrain, or your body. If you’d like a coach in your corner from now until race day, Alpasfit offers personalised one-on-one coaching.
Mindful Runner takes a different approach. Their plan, delivered through the Sigwren coaching app, is built around the four distinct surfaces of the Whale (mountain fynbos, rocky cliff, beach, dune) and a vocabulary of techniques to move well across each. Less about hours per week, more about how you move through the kilometre in front of you.
See the Mindful Runner plan bellow in choose your distance tab.
At Mindful Runner, we believe the pursuit of endurance is the ultimate vehicle for a life well-lived. We operate in the space where the textbooks end, using our proprietary methodology to bridge the gap between your data and your human experience.
The plan runs 15 weeks across four phases: Orientation (the first week, where you install the system), Unlocking (vision and breath), The Forge (engine building), The Coast (one Whale surface per weekend), and The Edge (taper and race).
Alongside the weekly schedule, you’ll find the Whale Blueprints – a set of workout templates that explain the intent and technique behind every session. Read these first. They’re the operating manual for the whole plan.
Read Welcome to the Whale first and then have a look at The Whale Blue Prints then choose your distance below.
The Mindful Runner team offers one-on-one coaching through Sigwren for runners who want the system tailored to their context, schedule, and goals.
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.
