Paula Pfister

Despite downloading numerous running plans off the internet and attempting to follow them, I was not achieving my goals in terms of pace and distance. I was not running badly it’s just that I wanted to raise the bar and set targets for 10km and half marathon races. My age grading (I am 58) needed to improve. I also wanted to finish my races injury free and comfortably.

I came across Coach Marco at the Modderfontein training group. I saw his dedication and the way he encouraged the runners out of their comfort zones. His speed training and hill workouts are inspiring. I could immediately see he means business, so I signed him up as my coach and proceeded to follow his program. The result was that I improved in heaps and bounds, achieving a VO2 max of 48 which indicated my cardiovascular fitness. My pace improved to a 6min/km at training runs and sometimes 5.30min/km. Coach Marco has helped me stay consistent in my running and motivates me all the time. Under his guidance he has also taught me warm up and cool down techniques, as well as injury prevention. I love his dedication, knowledge, personality and look forward to have him part of my running journey.

Comrades Marathon 2023

Henri showed us the spirit of the Comrades by finishing the 87.7 km distance in just over 12 hours. Henri may not have an official finish medal, but in my eyes, you have conquered the Comrades Marathon.

Anneke Smit finished the Comrades Marathon 2023 down run in 11:30;18.

Thembelihle Mokwena finished the Comrades Marathon 2023 down in 10:53:21.

Kirsten Morrison finished the Comrades Marathon 2023 down run in 10:40:35, smashing her pb by 26 minutes.

Janna Jenkins finished the Comrades Marathon 2023 down run in 10:23:06, smashing her pb by 81 minutes.

Julie Hughes finished the Comrades Marathon 2023 down run in 10:14:01, smashing her pb by 41 minutes.

Chelsea Muller smashed the Comrades Marathon 2023, finishing in 9:44:04, with a massive 71-minute pb.

Frank Lephoto finished the Comrades Marathon 2023 down run in 9:30:21, his first Robert Mtshali medal, and smashing his pb by 51 minutes.

Celine Van Enter finished the Comrades Marathon 2023 down run in 9:24:43, smashing her pb by 31 minutes.

Jo-Anne Buchner completed the Comrades Marathon 2023 down run in 8:55:41, getting her first Bill Rowan medal and smashing her pb by 11 minutes.

Andrew Lucas finished the Comrades Marathon 2023 down in 8:44:51, his first Bill Rowan and smashing his pb by 26 minutes.

Richard de Klerk finished the Comrades Marathon 2023 down run in 8:38:05.

Dillon Haverly finished the Comrades Marathon 2023 down run in 8:38:36, his first Bill Rowan and smashing his pb by 76 minutes.

Clayton Sumner finished the Comrades Marathon 2023 down run in 8:36:38, smashing his pb by 16 minutes.

Jose Bates finished the Comrades Marathon 2023 down run in 8:36:38.

Mxolisi Makaleng finished the Comrades Marathon 2023 down run in 7:23:10 and achieving his first silver medal and smashing his pb by 69 minutes.

Comrades Marathon 2022

First Time Achievers and Personal Bests