Feel it; it is practically here! Whether this is your first foray or your 10th outing at the Two Oceans Ultra/Half Marathon event, the hype and excitement around this iconic Cape Town race remain unparalleled as it showcases the very best the city has to offer, leaving runners and spectators heading back year after year.

As the anticipation builds, seasoned Two Oceans runner and WCAC coach Alan Green shares his final week prep tips to help you arrive prepared, composed and ready to enjoy the day.

• Keep It Fun, Keep It Controlled
  First and perhaps most importantly, enjoy the experience. Two Oceans is a special event, and you’ve earned your place on that start line. That said, it’s essential to manage both excitement and nerves in the final week and on race morning. Too much of either can quietly drain your energy reserves before you’ve even started running. Stay calm, stay relaxed, and trust your preparation. 

• Fuel & Hydration
  Stick to what works, as race week is not the time to experiment. Eat and drink as you normally would. Stay well-hydrated throughout the week. On race morning, follow your usual routine; the goal is to arrive at the start line feeling comfortably fuelled and fully replenished – nothing more, nothing less, and, of course, nothing new on race day! 

• Start Slower Than You Think
  A golden rule for both races: start as if you are undertrained. Holding back in the early kilometres allows your body to settle into a rhythm and makes it far easier to maintain effort later. Starting too fast – especially in the ultra – can turn the second half into a serious physical and mental battle. 

Important for Half Marathon Runners

The Two Oceans Half Marathon route demands smart pacing:
The race begins gently before climbing steadily up Edinburgh Drive. After the climb, resist pushing too hard on the downhill of Wynberg Hill. Conserve energy for the next major challenge: Southern Cross Drive. Once you crest Southern Cross, you enter the final 7km of rolling terrain. Key tip: at the top gate of Kirstenbosch, hold back slightly – the final 3km include three short but tough climbs that can take their toll if you’ve overcooked it earlier. 

Important for Ultra Marathon Runners

The Ultra has a fairly easy first 28 kilometres of undulating but flattish running; this is where you want to hold yourself in check, saving your energy and legs for the second half of the run, as this is where the race begins. After 28 km, you hit “little Chappies” – short, but it tests you! Aim to run to the top if possible, then recover on the descent. Next comes the iconic climb up Chapman’s Peak Drive: run comfortably, take in the scenery and keep something in reserve. Be cautious on the long downhill – this is where many runners push too hard and pay later. The final challenge is Constantia Nek. This is the decisive point of the race. Here you can incorporate your run/walk strategy to manage effort. From the top of Constantia Nek it’s an undulating run to the finish. Just like the half marathon: save energy for the final 3km, where the course bites back. Use the crowd support to carry you home strong.

Final Thought
Run smart, stay patient, trust your training and believe in yourself. Whether you’re lining up for the half or the ultra, the goal is the same: finish strong and enjoy every moment of this incredible race. Good luck!

Two Oceans Race Morning Checklist

Arrive early. First prize would be if you booked our WCAC bus to get you to the start. If not, it’s best to be dropped in Newlands. If you are driving yourself, enquire at the expo about prepaid parking facilities. You need to arrive early, as traffic madness and lengthy queues for the Portaloos are a given! Also allow enough time to get into the correct seeding batch.

• Pacing
  Start slower than your goal pace. The first few km should feel EASY. Don’t race others – run your own plan.
• Fuel & Hydrate
  Keep hydrated by sipping fluids regularly. Start fuelling after 30/40 min. Stick to what you’ve trained with.
• Race Smart
  Easy up on the climbs. Don’t hammer the downhills. Save energy for the last 3km.
• Key Reminders
  Ultra: Early patience will be rewarded; respect Chapman’s Peak Drive and Constantia Nek
  Half: Stay controlled for Edinburgh & Southern Cross
• Final Stretch
  Use the crowd for energy. Focus on moving forward. Finish strong!
  Run smart. Enjoy every moment. You’ve got this!

Best Spectator Spots

If you’re a novice or new to Cape Town, use the guide below to find the best spots to cheer your runner on and give them a high-five!

Ultra Marathon Support Suggestions:

• Start Area: This is great for first-timers to feel the scale of the race.
  Expect incredible energy, music, nerves, and excitement; also big crowds and limited parking.It’s best for gees and early-morning selfies!
• Muizenberg to Kalk Bay: Early race vibes where you’ll see runners fresh and smiling. This is a flat section where runners are relaxed and responsive.
  Expect ocean views and plenty of support from the locals. This stretch is one of the most popular early support zones. 
• Noordhoek: This is a beautiful part of the course where runners start working harder, so support really matters.This zone is just before runners hit the big climb up Chapman’s Peak, so support here is crucial and strategic to hand out much-needed fuel.
• Hout Bay: Also called the “party zone” for the crowd energy, vibes and much-needed motivation. It’s oneof the loudest, most festive areas and also where the runners hit the marathon mark.
• Constantia Nek: This is where runners need you most, as this climb can make or break runners.This is thetoughest climb of the ultra, with many runners struggling, soyour support is GOLD!

Half Marathon support suggestions:

• Southern Cross Drive: One of the most dreaded but best-supported sections. This is a steep, relentless climb so crowd support and energetic cheers get the runners up the hill! 
• Finish at UCT (Best Overall Vibe): The final stretch past Kirstenbosch and up Rhodes Drive has some of the best crowd energy!

Important Tips

• Road closures are extensive – plan ahead, pick a spot and stay there. See road closures Click here.
• Some spots require walking in (especially Chappies).
• Parking is limited near the start & finish.
• Bring snacks, water & sunscreen.

Some sections aren’t accessible by car, so arrive early or be prepared for lengthy walks.
If you’re unsure – just go to the finish. You’ll get the best atmosphere, easiest access, and biggest emotional pay-off.