Beginner Programme
Start with the Beginner Programme and progress steadily according to your ability.
Get Midmar ready
#MidmarInMaxed
Train with purpose. Swim with confidence.
The aQuellé Midmar Mile is one of South Africa's most iconic sporting events and the world's largest open water swimming event. Held annually at Midmar Dam, the race covers approximately 1.6km and attracts everyone from Olympic athletes and international competitors to first-time swimmers and families looking for an unforgettable challenge.
The Midmar Mile is different from swimming in a pool. There are no lanes, no black line to follow, and conditions can change depending on the weather. Learning to sight landmarks on the shore and becoming comfortable in open water are important skills that will help make race day enjoyable and successful.
The key to a great Midmar experience is simple: prepare well and trust your training.
Train with Wayne Riddin
To help swimmers prepare, we encourage participants to follow the official Midmar Mile Training Programmes developed by renowned South African swim coach Wayne Riddin.
With over 46 years of coaching experience, Wayne has:
- Coached multiple South African Olympic teams
- Produced Olympic representatives since Barcelona 1992
- Served as Midmar Mile Race Director for more than three decades
- Won the Elite Midmar Mile Men's Race twice
- Completed 10 Comrades Marathons and 28 Duzi Canoe Marathons
Which programme is right for you?
Intermediate 6-Week, then 9-Week
Begin with the Intermediate 6-Week Programme and progress into the Intermediate 9-Week Programme.
Advanced Programmes
Follow the Advanced Programmes, particularly if you are tackling multiple miles or aiming for a competitive performance.
No matter your starting point, there is a pathway to help you reach the Midmar Mile start line feeling confident and prepared.
Every Finish Line Tells a Story
What makes the Midmar Mile special isn't just the distance, it's the community. Every year, thousands of swimmers take on the challenge for competition, personal achievement, charity, friendship, and adventure.
Every crossing matters. Every finish line has a story.
As we build towards the 2027 aQuellé Midmar Mile, MRP Sport is committed to inspiring more South Africans of all ages, backgrounds, and abilities to get into the water and experience the joy of swimming.
Train with purpose. Swim with confidence.Experience the thrill of the aQuellé Midmar Mile.