Training on soft sand terrain demands more energy from the body compared to running on asphalt, while also forcing the musculoskeletal system to work intensely to maintain balance. To adapt and achieve maximum effectiveness, runners can follow this comprehensive 8-week training plan.
| Week 1 | Drills | 15 minutes | Apply two times per week. |
| Week 2 | Run-walk | 15 minutes | Alternate 30-second run + 30-second walk cycles. |
| Weeks 3–4 | Continuous running | 20-25 minutes | Maintain once per week at a comfortable pace. |
| Weeks 5–6 | Mixed intervals | 25-30 minutes | Run 1-2 minutes on soft sand + 3-5 minutes on firm, wet sand. |
| Weeks 7–8 | Sand hill sprints | 10 reps | Sprint 15 seconds uphill + walk to recover. |
| Week 9+ | Mixed training | 40-60 minutes | Combine drills, intervals, and hill sprints. |
Phase 1 (weeks 1-2): terrain familiarization and basic technique development
During the first two weeks, the core objective is to activate muscles around the ankles and adapt to the sinking resistance of the sand surface. Runners should avoid rushing into long runs immediately to prevent the risk of musculoskeletal system overload.
Phase 2 (weeks 3-6): developing anaerobic fitness and endurance
Once the musculoskeletal system has adapted, the training plan shifts focus to extending continuous exercise duration and improving cardiovascular health through interval training on mixed sand surfaces. These exercises help develop anaerobic fitness: the body's ability to mobilize and create energy for short-duration, high-intensity activities without using oxygen.
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Running on beach sand helps runners quickly improve both endurance and muscle strength. Photo: Freepik |
Phase 3 (weeks 7-8): optimizing strength
The final phase focuses on hill sprints to increase explosive power in the legs, preparing runners for bursts of speed on race day.
From week 9 onwards, runners can enter an advanced maintenance phase of 40 to 60 minutes, flexibly combining warm-up drills, interval running, and hill sprints according to individual distance goals. Remember to monitor the body's warning signs and allow sufficient rest time for muscle recovery.
Minh Khang
The VnExpress Da Nang International Marathon Herbalife Cup 2026, taking place on 19/7, is a large-scale international race within the VnExpress Marathon system. The course guides athletes across iconic bridges and coastal roads embracing Da Nang Bay. Regular phase tickets are currently on sale; interested runners can register here.
