the western cape's favourite comrades training run

The “4 Hills for Lindsay” 56km LONG TRAINING RUN is organised and manned entirely by members of the Fish Hoek Athletic Club.  The run forms part of our build up to this year’s COMRADES MARATHON. 

This run is our club’s acknowledgement, recognition and support of the time, effort and commitment of each Comrades runner in his/her preparation for the big event.

The run is intended to be a DRESS REHEARSAL for Comrades.  Race day conditions are simulated as best as possible with full seconding tables every 3km.

The support crews are all PROUDLY FISH HOEK and pride themselves on providing the best possible support and care for all the runners along the route.

This is NOT A RACE!  There are no marshals, medals, prize money or cut-off times.  The emphasis is on long slow running where runners are given the opportunity to try out different drinks and eats on route, try different strategies ie. run/walk, squeezie intake, pit stops etc etc. 

There are NO ‘CLEAN-UP’ squads (the seconders need to move on to their next station) so runners are required to hold on to their water sachets and dispose of them at the next refreshment table.  Failure to do so will result in a banning from any further FHAC training runs! 

This run is not hosted for PROFIT.  A nominal fee of R50 is charged to cover the cost of the refreshments (payable at “registration” on the morning of the run).   No expense is spared in providing the best possible support for the participating runners. 

Runners are expected to adhere to TRAFFIC RULES at all times.  Motorists have right of way.

This run is OPEN TO ALL RUNNERS.  Unfortunately we will have to LIMIT our numbers this year as we have only been granted a traffic permit for 350 RUNNERS. 

Support crews appreciate words of THANKS.