Training Programs
The IMT Des Moines Marathon encourages you to consult a physician, physical therapist and/or personal trainer if you are a beginning or intermediate runner/walker with aspirations of completing a marathon or half marathon.
The information below may be of some assistance to you as you begin to mentally and physically prepare yourself to conquer what will become a life changing experience. Training programs, schedules and nutritional information are available from both our national and local partners.
If you are not finding what you are looking for to assist you in your personal training program for any of the IMT Des Moines Marathon races, please contact the IMT Des Moines Marathon and we'll work with you to develop a training program just for you.
Guides & Tips
The IMT Des Moines Marathon has created a 3 month and 4 month training program that leads all the way up to race day. This training program is designed for runners and walkers alike. It is derived from a beginner's training program created by Runner's World with input from the Capital Striders and IMT Des Moines Marathon Race Committee.
Capital Striders Summer & Fall Weekly Training Program
Marathon & Half Marathon Four Month Training Guide - intended for novice runners/walkers
Marathon Three Month Training Guide - intended for intermediate/advance runners
Half Marathon Three Month Training Guide - intended for intermediate/advance runners
Trail Maps
Des Moines boasts over 100 miles of trails and was recently named the number one walking city in Iowa by Prevention magazine. Our extensive trail system is perfect for walking, running, and biking.
A new Greater Des Moines Recreational Trail Map and Dowtown Des Moines Trail Map is now available. Both maps highlight the area walking, biking, and running trails throughout Greater Des Moines and downtown. The Downtown map also features public art pieces and suggested walking routes.
Running Tips
Road Runners Club of America Summer Running Tips
Long Distance Running Training Tips
More Long Distance Running Training Tips
Important Hydration Information and Tips
Important Nutrition Information and Tips
If you are not finding what you are looking for to assist you in your personal training program for any of the IMT Des Moines Marathon race divisions, please contact the IMT Des Moines Marathon and we'll work with you to develop a training program just for you.
Walking
WalkingWorks® is a Wellmark Blue Cross and Blue Shield program designed to help anyone achieve better health — no matter what your current fitness level. All you really need is a good pair of shoes! Visit the Walking Works website and start walking your way to health and fitness.
5K Road Race Beginning Walking Guide
Local Resources
Capital Striders 
The Capital Striders is an organization of Central Iowa runners and joggers based in Des Moines, Iowa. Members take pride in supporting each other to extract the maximum joy from running.
Their membership of more than 600 promotes the health, physical fitness and social benefits of running through the sponsorship of local track clubs and civic organizations, club races, group training sessions and clinics.
The IMT Des Moines Marathon is a proud sponsor of the Capital Striders summer & fall training program including group runs on Saturday mornings to prepare you for race day. Visit the Capital Striders website to learn more or contact the IMT Des Moines Marathon!
Capital Striders Summer & Fall Weekly Training Program
Aspen Athletic Clubs
Aspen Athletic Clubs is Iowa’s fastest growing fitness organization. It is easy to see why Aspen consistently is voted the Best in Des Moines, with 5 convenient metro locations to serve their members and the wide variety of amenities to help any individual achieve their fitness goals. Staffed by over 250 friendly, motivated fitness professionals and servicing over 24,000 members, Aspen is the fitness facility where real people get real results.
Aspen offers the best in equipment, certified Personal Trainers and Group Exercise Instructors, as well as, a wide variety of classes, including BODYPUMP, BODYATTACK, Spinning and Zumba, Kids Klub, Tanning, massage, pool/sauna, basketball, tennis and much more. Visit Aspen today & let us tailor a program specifically for you!
Mention that you are registered for one of the IMT Des Moines Marathon races and receive 14 days of Free Fitness! Call 888.99.GET FIT or visit us at www.AspenAthletic.com.
 The Body Project
Central Iowa’s only place to go for a professional running coach!
The Body Project specializes in coaching runners and joggers of all levels, from amateur to elite. Whether you would like to begin a running program for the first time or currently need a knowledgeable coach with years of experience to guide you to a personal best, The Body Project is the place to be.
Training Tips provided by The Body Project.
Work Systems Rehab
Staying injury free is essential to maintaining a successful running program. The Physical Therapists with Work Systems Rehab specialize in injury care and prevention. Their Functional Injury Prevention program will help you be proactive against injuries and balanced with your training.
If you do become injured, Injury Screening and Physical Therapy treatments will get you back on track. Work Systems Rehab also has Running Video Analysis available. Receive a 15% discount off initial specialty program sessions when you mention you are registered for any of the IMT Des Moines Marathon races.
Injury Prevention information provided by Work Systems Rehab.
Personal Best Massage
Massage helps athletes improve their performance and helps prevent injury. Regular massage during training reduces recovery time, supports the immune system, and addresses specific problems before they become major issues. Before a race a massage helps warm up tissues. After an event, special strokes help flush wastes from muscles and stretching improves mobility.
All massage therapists at the IMT Des Moines Marathon are licensed and experienced.
Mention that you are registered for one of the IMT Des Moines Marathon races and receive $10 off 1 hour or more session at Personal Best Massage. Call Erin at 515-491-8721.
Go! Training
GO! Coaches offer the traditional coach/athlete relationship on a monthly basis by working with individuals in creating customized training plans that are tailored to each athletes ability, schedule and desires.
Go! Coaches also offer group instruction and clinics available to small groups on an hourly basis in disciplines such as swimming technique, running, cycling (both road and mountain), mutli-sport, rock climbing—and many others.
Visit the Go! website for additional programs including video analysis, invididual assessments, clinics, camps and much more.
Greater Des Moines Volkssport Association
The Greater Des Moines Volkssport Association (GDMVA) is a walking club of more than 220 members. The local chapter organized in 1985 as a member of the American Volkssport Association to promote physical fitness through non-competitive sporting events. The club has sponsored several Volkssport walking tours of Europe, Australia, New Zealand, Russia, United Kingdom, Ireland, Finland, Baltic Countries, and other foreign countries. Membership is open to everyone. Monthly meetings are held the third Monday of each month at 7:00 p.m.
National Resources
The Active Network
The IMT Des Moines Marathon has teamed up with Active Trainer coaches to offer specific training programs for the IMT Des Moines Marathon and Half Marathon and Principal Financial Group 5K Road Race that are a balance of aerobic, anaerobic and cross-training workouts.
These training programs are built to get people of all levels across the finish line. From the first timer to the seasoned veteran, you will find the right training plan that is designed for you.
Active.com is more than just your source for online registration, it is your comprehensive site for everything we do in our lives to stay active. The IMT Des Moines Marathon has found some great resources online at active.com running and you can to!
Jeff Galloway
Jeff Galloway's quest for the injury-free marathon training program led him to develop group training programs in 1978 and to author Runner's World articles and blogs that have been used by hundreds of thousands of runners of all abilities. His training schedules have inspired the second wave of marathoners who follow the Galloway run-walk, low mileage, three-day suggestions to an over 98% success rate.
Be sure to register for Jeff Galloway's Running School on Saturday, October 16 from 10 a.m. to 1 p.m. at the Wellmark Blue Cross and Blue Shield Sports & Fitness Expo located in the Polk County Convention Complex. As part of a special promotion there will be a drawing amongst participants in theRunning School to give away four $100 Fitness Sports gift certificates good towards Mizuno running shoes.
Runner's World
Runner's World has been described at the world's leading running magazine. The Runner's World website is interactive and features training tips and nutritional information. They also have a service that offers an online personal trainer...try it for free for ten days!
The IMT Des Moines Marathon - Marathon course presents hills from mile 3 through mile 8 that will challenge you at some point during the race. Runner's World has a variety of tips and resources for Hill Training that you can incorporate into your weekly work out.
Many of us fail to realize that one of the most important aspects of marathon training is the taper phase. Reducing weekly and long run mileage during the final two weeks is vitally important so that you will be fully recovered from previous workouts while at the same time, be completely rested for the big event. The final 3 weeks are the most important in any marathon training program. Here is everything you need to know about Tapering that will lead you up to race day.
Gatorade Endurance Formula
Gatorade Endurance Formula is a specialized sports drink that contains approximately twice the amount of sodium (200 mg per 8 ounces) of Gatorade Thirst Quencher, along with chloride, potassium, magnesium and calcium to help sustain hydration by more fully replacing what is lost in sweat.
Gatorade Endurance Formula also contains a 6% carbohydrate solution (14 grams per 8 ounces), just like Gatorade Thirst Quencher, which research shows is optimal to help speed fluid back into the body and fuel working muscles.
Gatorade Endurance Formula is the official sports beverage drink of the IMT Des Moines Marathon and will feature their lemon lime flavor at each aid station along the course.
United States of America Track & Field 
USA Track & Field (USATF) is the National Governing Body for track and field, long-distance running and race walking in the United States. USATF encompasses the world's oldest organized sports, the most-watched events of Olympic broadcasts, the #1 high school and junior high school participatory sport and more than 30 million adult runners in the United States.
You can now plot and save your own running/walking routes using GPS technology and satellite mapping systems with America's Running Routes. The mapping system will designate mile markers, water stops and restrooms an even automatically compile the distance of the route you create. Have fun!
The IMT Des Moines Marathon is a certified USATF event.
Road Runners Club of America
The Road Runners Club of America is a nonprofit organization of more than 700 running clubs and 180,000 members across the United States. The RRCA chapters organize races, have training runs, provide safety guidelines, promote children's and masters fitness running programs, and have social programs.
The IMT Des Moines Marathon is a member of the Road Runners Club of America.
Why We Run Tips For Running In The Summer Months Winter Running Tips
Contact Us
We want to hear from you. Every athlete has a story to tell. Share your story with us and we may post it on our website. Your story should be from 500 to 1,000 words in length. Be sure to include your name and where you are from. Be creative, descriptive and don't forget to create a title for your story. When you are done click here to submit to the IMT Des Moines Marathon to share with others!
Athletes Speak
Jack's Story - I'm one of many wheeler /hand cyclists who have "run" the course since 2003. I have won 3 out of those four years and was beaten by a good racer one of those years. Each year I'm greeted by cheers, supportive greetings, hoots, whistles etc for encouragement while giving out my own "keep up the good work" or nice job etc. I enjoy the camaraderie. I try to do several 5k-marathons each year to keep in shape and keep a competitive edge, no matter the finish. But I really race for a bigger picture than just for myself. I have 4 boys, 2 with disabilities. One races shorter races with me on a hand cycle. Click Here to read more.
Brenda's Story - Brenda Schwartztrauber
Go Woman Heart!!! - Terry Harris
Prevention Magazine article - Family loses 191 lbs. walking half marathon
5-Person Marathon Relay Challenge Recap - Team Saturn
Van Meter Industrial Pace Team Recap - Eric Hollander, 3:20 Pacer
Rob Gillum plans to run state to state from Missouri to Minnesota.
USA 2008 Olympic Time Trials interview with Robyn Friedman (2009 women's marathon winner)
   
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