Are you thinking about tackling this extraordinary challenge? With the right preparation, anyone including you, can conquer the Marathon des Sables. This guide will help you build a detailed Marathon des Sables Training Program to ensure you’re ready physically and mentally.
For comprehensive details about the race, including registration, stages, and logistics, visit the official Marathon des Sables website.
What is the Marathon des Sables?
The Marathon des Sables (MdS) covers about 250 kilometers over six days through the Sahara Desert. It demands complete self-sufficiency, meaning you carry all your food, clothing, and sleeping gear. Water is provided but rationed carefully.
Temperatures during the race soar as high as 50°C (122°F) and drop dramatically at night. But here’s the thing, this race tests more than your fitness. It challenges your mental strength and determination like nothing else.
Here’s a lesser-known fact: Nearly 1,000 runners from over 50 countries participate each year, making MdS not just a physical test, but a global event with a powerful community atmosphere.
Looking for more stage races to challenge yourself? Explore the Best Ultra Marathons in Australia for inspiration and race goals beyond Marathon des Sables.
How Long Should You Train for MdS?
A successful training period typically spans 9 to 12 months, depending on your fitness level:
- First-time marathoners: 12 months
- Experienced marathoners: 8–10 months
- Ultra-runners: 6–9 months
Ask yourself honestly: Can you currently handle walking or running for several hours carrying significant weight? If not, start your training journey slowly and methodically.
Training early and consistently will greatly reduce the risk of injury and increase your overall performance. Remember, your aim is endurance, not speed.
Key Elements of Marathon des Sables Training
Your Marathon des Sables Training Program needs four main elements:
- Endurance
- Pack training
- Heat acclimation
- Mental resilience
Let’s explore each in detail.
Endurance Training: Your Foundation
Building endurance means gradually spending more hours on your feet. Your aim is to sustain moderate effort for extended periods, rather than focusing on speed.
Start by scheduling weekly long runs and hikes:
- Monday: Rest or gentle yoga
- Tuesday: 1–2-hour aerobic base run
- Wednesday: Cross-training (cycling, swimming, elliptical) or tempo run (45 minutes at comfortably hard pace)
- Thursday: 1.5–2-hour run with moderate pack weight
- Friday: Rest or active recovery (light walking, stretching)
- Saturday: Progressive long run/hike (start with 2–3 hours, build up to 6–8 hours with pack)
- Sunday: Recovery run (easy 45–60 minutes)
Each long run should simulate Marathon des Sables terrain as much as possible. Choose trails, sand, or hilly terrain whenever available. You should also occasionally include “back-to-back” long runs (two consecutive long-distance days) to train your body for racing while fatigued.
Monitor your progress by tracking your weekly mileage. Keep a simple diary, noting how you feel during and after each session. Including regular low-intensity runs helps prevent burnout and injury, ensuring consistent progress.
For runners building a solid endurance base, this Marathon Running Training Plan is a great complement to your MdS prep, especially in the early months of training.
| Day | Workout Type | Duration | Key Focus |
|---|---|---|---|
| Monday | Rest or Recovery | 30–60 min (optional yoga/stretching) | Allow full recovery, reduce injury risk |
| Tuesday | Aerobic Base Run | 1–2 hours | Build aerobic capacity and running efficiency |
| Wednesday | Cross-Training or Tempo Run | 45–90 minutes | Improve cardiovascular fitness or tempo pacing |
| Thursday | Pack Run | 1.5–2 hours | Train under load, mimic race-day fatigue |
| Friday | Recovery or Mobility | 30–60 min walk/stretch | Reduce stiffness, improve mobility |
| Saturday | Progressive Long Run or Hike | 2–8 hours (progressive build) | Build muscular endurance and mental resilience |
| Sunday | Recovery Run | 45–60 minutes | Flush out soreness and promote circulation |
Detailed 6-Month Training Plan Overview
Months 1–2: Base Building
- Focus on slow, steady mileage increases.
- Long runs 2–3 hours.
- Begin pack runs with 3–5 kg weight.
- Strength training twice a week.
Months 3–4: Strength and Endurance Focus
- Increase long runs to 4–6 hours.
- Back-to-back weekend long runs.
- Pack weight increases to 6–8 kg.
- Introduce heat acclimation methods.
Months 5–6: Peak Specificity
- Long runs of 6–8 hours every weekend.
- Simulate MdS stages (multi-day training blocks).
- Fully loaded pack runs.
- Complete heat acclimation sessions.
- Full gear testing during training.
Last 3 Weeks Before Race (Taper Phase):
- Gradual reduction in mileage.
- Maintain intensity but decrease volume.
- Focus on recovery, nutrition, and mental preparation.
If you’re beginning to stretch into ultra-distance territory, our 50km Running Training Plan offers a progressive structure that blends well with MdS stage simulation.
Pack Training: Getting Comfortable With Weight
Regular pack training prepares your body for race-day weight. Start with a light pack and gradually increase the load. Your target race weight is typically between 6–10 kg (13–22 lbs).
Consider this analogy: training with your pack is like breaking in new shoes—initial discomfort gradually becomes manageable.
From personal experience, I vividly remember the first day I trained with a loaded pack. I barely lasted two hours before my shoulders ached terribly. But after consistent practice, it became second nature.
To minimize discomfort, pack heavier items close to your back and centered. This balance reduces muscle strain and fatigue. Regularly adjusting and experimenting with your pack during training can save you significant pain on race day.
Schedule at least two pack runs each week. Start at 10% bodyweight and progress to race load. Maintain good posture by leaning slightly forward from the ankles, not the waist.
Heat Acclimation: Preparing for Sahara Conditions
Preparing for Sahara heat through heat acclimation significantly improves your race performance. Start your heat training at least 4–6 weeks before the event by:
- Running in warmer conditions (midday when safe)
- Wearing extra layers during training runs
- Regular sauna sessions (build from 15 minutes up to 40 minutes post-run)
- Hot baths after workouts (soak for 30–45 minutes)
Heat acclimation allows your body to cool itself efficiently, decreasing heart rate and perceived exertion. Heat training also helps your body increase its blood plasma volume, improving thermoregulation and endurance.
Gradual exposure prevents heat illness and supports healthy adaptation. Include 3–5 days per week of heat exposure during peak acclimation phase.
Mental Resilience: Winning the Mental Battle
Your mind is just as crucial as your body. Mental resilience helps you overcome exhaustion, pain, and doubt. Break long training runs into smaller sections—each checkpoint is a new victory.
Visualization is another powerful technique. Regularly imagine yourself successfully navigating challenging desert terrain. Positive mental imagery can make a significant difference during tough moments.
Practice “running on empty” during training by reducing calories late in long runs to replicate race fatigue. Use mantras such as “relentless forward progress” to stay focused.
Think of mental toughness like muscle training; the more you practice pushing through discomfort in training, the stronger your mental resilience becomes.
Nutrition and Hydration Strategy
Proper nutrition and hydration during long efforts are essential. Aim for 250–300 calories per hour using energy gels, dried fruits, nuts, or bars. Drink frequently (every 15–20 minutes), using electrolyte-rich fluids to maintain hydration and energy.
During intense training, sodium-rich fluids (500–700 mg per liter) help avoid cramps and maintain performance. Always test different nutrition and hydration strategies in training, never during the race.
Fuel your long runs similarly to race day. Focus on foods you plan to carry and eat during MdS to avoid gastrointestinal distress.
Strength and Cross-Training
Including strength and cross-training activities helps balance your running schedule and prevents injuries. Focus on exercises that improve your core, leg, and back strength, essential for carrying your pack:
Strength Workouts (2x per week):
- 3 sets of 10–15 squats (bodyweight or light dumbbells)
- 3 sets of 12 lunges (each leg)
- 3 sets of 15 push-ups
- 3 sets of 20 band rows
- Core plank holds (3 sets of 30–60 seconds)
Cross-Training Options (1–2x per week):
- 60–90 minutes of cycling or swimming
- Elliptical sessions for lower-impact aerobic work
- Stair climbing for uphill endurance and calf strength
Focus on maintaining aerobic base without adding unnecessary joint strain.
Preventing Injury and Promoting Recovery
Regular stretching, foam rolling, and strength training can significantly reduce injury risk. If pain or injury occurs, promptly address it with rest, ice, compression, and elevation (RICE).
Include a structured warm-up (dynamic stretches) and cool-down (light jogging, static stretches) with every session.
After demanding sessions, speed up recovery using cold baths, ice packs, and compression garments. Prioritize sleep to allow your body ample recovery time. Getting at least 7–9 hours of quality sleep each night can make a significant difference in your recovery and performance.
Peak Training Schedule Example
Two months before race day, consider this peak training week:
- Monday: Rest
- Tuesday: 2-hour steady run (full race pack) + 30 minutes strength training
- Wednesday: 90-minute cross-training session (cycling or elliptical)
- Thursday: 3-hour trail run (pack optional)
- Friday: Recovery run (45 minutes) + yoga/stretching
- Saturday: 6–8-hour long run/hike (full pack, race nutrition)
- Sunday: 4–5-hour brisk hike (focus on recovery pacing)
Adjust this schedule based on how your body feels and adapts. Listen to your body and don’t hesitate to add extra rest if needed.
| Day | Workout Description | Duration | Training Focus |
|---|---|---|---|
| Monday | Rest | — | Recovery and rest |
| Tuesday | 2-hour steady run (full race pack) + 30 min strength training | 2.5–3 hours total | Race pacing under load + strength maintenance |
| Wednesday | 90-minute cross-training (cycling or elliptical) | 1.5 hours | Low-impact cardio and aerobic recovery |
| Thursday | 3-hour trail run (pack optional) | 3 hours | Endurance and trail adaptation |
| Friday | Recovery run (45 minutes) + yoga/stretching | 1–1.5 hours | Mobility, muscle flush, and flexibility |
| Saturday | 6–8-hour long run/hike (full pack, race nutrition) | 6–8 hours | Simulate race-day conditions, gear, and fueling |
| Sunday | 4–5-hour brisk hike (focus on recovery pacing) | 4–5 hours | Recovery effort, mental endurance |
Essential Skills to Practice Before the Race
Training for the Marathon des Sables isn’t just about running long miles. You also need to build practical skills that make desert racing smoother and safer.
Sand Running Techniques
Running on sand drains your energy fast. Practice short, quick steps instead of long strides. Think “light and quick” to avoid sinking deep into the soft surface.
Blister Prevention and Care
Blisters are almost guaranteed. Train your feet by walking and running in your race shoes early. Learn how to tape hotspots, treat blisters, and change socks quickly on the move.
Efficient Camp Setup
After a long day running, you’ll want to set up camp fast. Practice unpacking, building your sleeping area, and preparing food with tired hands. Efficiency saves valuable energy.
Packing and Repacking
You’ll repack every day during the race. Practice rolling your sleeping bag tightly, securing food, and organizing gear. Pack with the heaviest items near your spine for better balance.
Cooking in Harsh Conditions
Desert nights are windy and cold. Test your stove and cooking setup before you go. Practice making quick, simple meals using dehydrated food and limited water.
How to Choose the Right Gear for Marathon des Sables
Choosing the right gear can make or break your race. In the desert, weight, comfort, and durability are everything.
Backpack Selection
Pick a race-specific backpack (20–30 liters) that fits snugly against your back without bouncing. Look for models with adjustable straps, chest belts, and easy-access side pockets.
Shoes and Gaiters
Trail running shoes with lots of breathability and room for foot swelling are best. Pair them with desert gaiters to keep out sand—test them early to prevent surprise issues.
Clothing Layers
Wear lightweight, moisture-wicking fabrics that protect against the sun. Long-sleeve tops, running tights, a buff for your neck, and a desert hat with neck protection are essentials.
Sleeping System
Choose an ultralight sleeping bag rated for cool desert nights. Some racers skip mats to save weight, but a thin inflatable pad can make a huge difference for recovery.
Food Choices
Go for high-calorie, lightweight options like dehydrated meals, nut butters, freeze-dried fruits, and electrolyte tabs. Aim for foods that are easy to eat in extreme heat.
Mandatory and Optional Gear
Study the official MdS gear list carefully. Practice with mandatory items like your compass, whistle, and emergency flare so they feel familiar, not foreign.
Frequently Asked Questions: Marathon des Sables Training Program
How many hours should I train each week for the Marathon des Sables?
What should I carry in my pack while training?
When should I start pack training in my program?
Do I need to simulate running in the desert?
How do I recover between back-to-back long runs?
Hydrate well, eat balanced recovery meals, stretch, and get quality sleep. Consider foam rolling, ice baths, and compression gear to reduce muscle fatigue and soreness.
Marathon des Sables Training Success: Your Sahara Journey Starts Now
Deciding to run the Marathon des Sables takes serious courage. The training is demanding, the terrain is unforgiving—but the transformation is unforgettable.
By training consistently and building a smart, structured plan, you’ll develop the strength and confidence needed to face this challenge head-on. Every run, every pack session, every hour in the heat brings you closer to the finish line in the Sahara.
You’ve got what it takes. Start now, commit fully, and turn your dream into reality.
Need help? SportCoaching offers expert-led Marathon des Sables training plans and one-on-one ultra running coaching designed around your goals and lifestyle.
Check out SportCoaching Ultra Running Coaching and let us help you get Sahara-ready!
