Get The App
Race guide · Cape Town, South Africa
How to train for Ultra-Trail Cape Town
Table Mountain, Lion's Head and the Twelve Apostles on steep, technical mountain trail, with distances from 23 km to 100 miles. Here's what to know and how to get ready.
Next race Nov 20–22, 2026
| Distance | Climb | Time limit | Start | |
|---|---|---|---|---|
| UTCT 100M | 163 km | 7,187 m | 45 h | Fri 20 Nov 17:00 |
| UT100 | 99.1 km | 5,000 m | 26 h | Sat 21 Nov 4:00 |
| PT55 | 56.7 km | 2,644 m | 14.5 h | Fri 20 Nov 6:00 |
| TM35 | 34.5 km | 1,928 m | 11 h | Sun 22 Nov 6:00 |
| EX23 | 23.5 km | 1,038 m | 6.5 h | Sat 21 Nov 9:00 |
Most races start and finish at Gardens Rugby Club. The PT55 starts in Llandudno and the EX23 at the Constantia Greenbelt.
What makes it hard
Steep, technical mountain trail
Steep ascents and descents on technical terrain over Table Mountain, Lion's Head and Devil's Peak.
Train for it: Steep hiking, technical descents and leg strength every week.
Front-loaded climbing
The UT100's two biggest climbs, Table Mountain and Karbonkelberg, both come in the first 50 km.
Train for it: Long runs that start with big climbs, so you learn to hold back early.
Cold tops, hot afternoons
Summits can be in single digits °C, and afternoons can pass 30°C.
Train for it: Plan your layers, and add some heat exposure in the last 3–4 weeks.
How long to train
Plan on 20–24 weeks for the 100-miler and UT100, 14–18 for the PT55 and 10–12 for the TM35 or EX23 if you're already running 4–5 days a week.
Get a plan built around race day
Set UTCT as your goal race and VertPro builds your training back from the start line, then adapts week to week. A Vert.run coach reviews your plan in the first 24 hours.
Want the most hands-on option? Premium gives you unlimited chat with your coach and a monthly call.
How hard is the UTCT 100K (UT100)?
It's 99 km with 5,000 m of climbing on technical mountain trail, with the two biggest climbs in the first 50 km and a 26-hour limit.
When is Ultra-Trail Cape Town 2026?
November 20–22, 2026, according to the organiser. Always confirm on the official race site.
Race facts checked October 2, 2026 against ultratrailcapetown.com. Confirm dates and rules with the organiser. Vert.run is not affiliated with the race.