The Marathon des Sables is widely seen as one of the toughest running races on the planet. Staged in the Moroccan desert, this 250 km ultra, run in complete autonomy with full food self-sufficiency over six days, pushes your resilience, endurance, and strength and conditioning to the limit. To take on a challenge like this, you need a disciplined, well-structured training plan. Discover your Marathon des Sables training program and give yourself the best shot at reaching the finish line.
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How do you plan your Marathon des Sables prep?
How long should you train for the Marathon des Sables?
How long you need to train for the Marathon des Sables depends on your current fitness level. If you are starting from scratch, plan to begin at least 12 months before race day. But how do you train for a multi-stage race?
The ideal target is to build up to at least 60 to 80 km per week with specific training blocks, plus some muscle work. Of course, you increase weekly mileage gradually and tailor it to your level to reduce injury risk.
Regular runners and trail runners can start their training plan for the Marathon des Sables up to 6 months before the event. The main goal here is getting used to the very specific demands of the race.
Experienced ultra-trail athletes can cut this down to 3 months, as long as they follow a rigorous program.
Endurance work and muscle strengthening
To nail your Marathon des Sables preparation, it is essential to include muscle-strengthening sessions that target your legs, back, and core. The goal is to help you handle the distance and the day-after-day repeat of the effort.
One of the unique challenges of the Marathon des Sables is the weight of your backpack, since you have to carry all your nutrition and hydration. That is why it is so important to include exercises like core stability work in your weekly training.
Muscular endurance is a key performance factor for finishing the Marathon des Sables. I recommend at least one strength and conditioning (S&C) session per week, lasting 30 minutes to 1 hour. With the S&C module in the RunMotion Coach app, you can follow fully guided strength sessions tailored to your goal.
Train in real-life conditions
The Marathon des Sables features truly unique terrain. Running on desert sand is anything but easy. To adapt, training on varied, even “unstable” surfaces, especially sand, is a major part of your Marathon des Sables preparation.
In trail running, you might do a big training weekend in the mountains. Here, you will usually look for beaches and dunes to get that soft, sandy footing. Training in realistic conditions helps you adapt to heat, elevation changes, and the different types of ground you will face.
Nutrition and hydration
A balanced diet and smart hydration are essential to support training and optimize endurance performance. Before and during the Marathon des Sables, focus on a diet rich in carbohydrates, protein, and minerals. Hydration must be a top priority, with enough sodium and potassium to help prevent cramps and dehydration.
As I told you, the key feature of the Marathon des Sables is that you are food self-sufficient. That means planning all your meals across every stage of the week. You need to calculate your calorie-to-weight ratio so you stay light while still replacing the energy you burn each day.
Training with a backpack that you gradually load up is also a central part of your physical training for the Marathon des Sables. You have to get your body used to the extra load your pack represents.
A typical week in a Marathon des Sables training program
Of course, these sessions can be done in the mountains, on rolling terrain, or on flat routes. Ideally, you still want to do most sessions on terrain that resembles the Marathon des Sables course, and stick to the planned intensities.
Monday
Easy run in Zone 2 (aerobic base): 1 hour (low intensity).
Tuesday
Long hill repeats: 25 minutes easy running, then 10 x 2 minutes uphill with 2 minutes recovery between each. Finish with 5 minutes easy running.
Wednesday
S&C session: 45 minutes + endurance cycling: 2h30 at low intensity (or you can do it on Sunday).
Thursday
Easy run in Zone 2 (aerobic base): 1 hour (low intensity)
Friday
Short hill repeats: 40 minutes easy running, then 12 x 30 seconds uphill with 1 minute recovery between each. Finish with 5 minutes easy running.
Saturday
Run-hike session: long outing with a walk-run alternation, 2 to 5 hours on trails at low intensity.
Sunday
Well-deserved rest (or Monday if you prefer to stack mileage over the weekend)!
Your Marathon des Sables training plan with RunMotion Coach
Building a complete training plan with varied sessions that match your level is never easy when you are preparing for the Marathon des Sables. With the RunMotion Coach app, you get access to a personalized trail running training plan designed around your goal and your current level.
You can choose and adjust your training days, add cycling or swimming as cross-training, and include fully guided S&C sessions. You also get tips on mental preparation, nutrition, and more, which are almost mandatory for a race as demanding as the Marathon des Sables.
In a stage race like the Marathon des Sables, enter the total distance you will cover by adding up every stage, this sets your main goal inside the app. Enter the first day of racing as your goal date so the final taper week lines up correctly with the start of the event.
Now you have everything you need to build your Marathon des Sables preparation.
Good training and have a great race!
All that is left to do is run!