The IMT Des Moines Marathon offers a variety of training programs and resources designed not only to get you to the finish line but to provide you with a more enjoyable experience on race day.

Y Go the Distance

The IMT Des Moines Marathon and YMCA of Greater Des Moines have teamed up to help you get ready for race day.

Y GO THE DISTANCE is available to YMCA members at participating branches in the Greater Des Moines area. Each branch offers its own run club, where members can focus on training for the marathon or half marathon distance. YMCA branches are following the same week-by-week training format with YMCA staff and member volunteers leading weekly group runs.

It’s a great time to make a commitment and register for one of the IMT Des Moines Marathon races, become a YMCA of Greater Des Moines member, start your training and Join Us At the Finish Line! For more information visit the YMCA of Greater Des Moines website and click here.


Running Club

The mission of the Capital Striders is to promote and encourage running through the education of the community on the benefits of physical fitness and amateur sport. With events throughout the year and weekly training opportunities for runners of all abilities, the Capital Striders is Central Iowa’s run club.

ROAD RUNNERS CLUB OF AMERICA The Road Runners Club of America is a nonprofit organization of more than 900 running clubs and 200,000 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 offer social programs. A run club is a great way to meet like-minded people, train for race day with others and discover your city through running.

Run Safe: Pass it On!

Running Safety Tips

Winter Running Tips

Summer Running Tips

Guidelines For Leading a Group Run

The IMT Des Moines Marathon and Capital Striders are members of the Road Runners Club of America and serve as the RRCA State Championship for Iowa in the 5K, 10 Mile, Half Marathon and Marathon distance.

Training Guides

The IMT Des Moines Marathon offers training guides designed for beginner to novice runners. The week by week guides for each race distance offers daily mileage recommendations.

5K Road Race Training Guide

5-Mile Training Guide

Half Marathon Training Guide

Marathon Training Guide

Advanced Marathon & Half Marathon Training Guide

I-35 Challenge Training Guide

Pace Charts

IMT Des Moines Marathon first and last place average per mile pace Marathon Pace Chart

IMT Des Moines Half Marathon first and last place average per mile pace Half Marathon Pace Chart

The pace calculator allows you to calculate your time, distance or pace as long as you enter at least two of the three variables. It will also calculate splits for you.

A similar pace calculator is available at


THE FINISH LINE Through short and interactive videos, The Finish Line will help you prepare for race day. Whether you’re conquering your first Principal 5K Road Race or are making the jump from the IMT Des Moines Half Marathon to the Marathon, the Marathon Minute will help you succeed. With additional features from the experts at Zoom Performance, Scheels, Des Moines University, and Hy-Vee, you can expect tips and techniques in future episodes for a successful IMT Des Moines Marathon weekend. View episodes.

LIVE TRACKING With IMT DMM LiveTracking your friends and family can follow your progress live during the race by simply searching for their race number/bib or name by clicking here. You can then choose to post live updates to your Facebook or Twitter account with their progress. You will then be asked to log into your social media account and authorize the app to allow it to post live updates on your timeline/feed. Social Sharing.

In the new app you can find all the information you like to know about the IMT DMM: course maps, updates via social media, LiveTracking and more. You don’t need to bring your phone, as the App uses the passing of the timing mats and calculates the average speed.

IMT DMM LiveTracking is available for free download through the iTunes and Google play stores.

ONLINE STORE Get in gear for race day with official IMT Des Moines Marathon merchandise. Whether you are looking for an In Training shirt, something to wear on race day or apparel to show off your race accomplishment you will find it all in the Online Store.


TRAIL MAPS – Central Iowa is connected through a vast array of bike and pedestrian trails. If you are looking to get a long run in and want to avoid running on the streets of Des Moines, check out the variety of trail maps designed to assist you.

On the Course

GATORADE ENDURANCE The IMT Des Moines Marathon race is getting closer and you’re training hard to perform at your best. As you prepare for race day, train with Gatorade Endurance – the sports drink that will hydrate you on course.

Gatorade Endurance is scientifically formulated to meet the needs of endurance athletes. It contains a five-electrolyte blend including nearly twice the sodium (200 mg) and more than three times the potassium (90 mg) compared to original Gatorade Thirst Quencher. Drink Gatorade Endurance to help sustain hydration, maintain proper fluid balance and help replace key electrolytes lost in sweat during long distance training and racing.

Fuel your pre-race training with Gatorade Endurance and other Gatorade Endurance products by finding them at a store near you or ordering online.

GU ENERGY GU Energy gels provide athletes with a dose of 100 calories to deliver high-quality, easily-digested and long-lasting energy for athletes in every sport and at all levels. Everything inside each packet of GU Energy is engineered to do one simple thing: provide your body with the essential nutrition it needs to keep going for miles and miles and hours and hours. It goes down easy, and it goes to work fast so you don’t have to slow down.

CHOCOLATE MILK What you do as part of your AFTER workout routine is just as important as the workout itself. Science has shown that low-fat chocolate milk has what it takes to help you recover after a hard workout. Hiland Dairy Chocolate Milk has the right mix of proteins and carbohydrates to refuel and rebuild exhausted muscles so you can push further tomorrow.

Chocolate Milk has high-quality protein to build lean muscle and nutrients to refuel your body after a hard workout. Whatever you’re building, build it with Hiland Dairy Chocolate Milk.

ALCOHOL USE AND ATHLETIC PERFORMANCE More than 50% of IMT Des Moines Marathon participants preferred chocolate milk as their post-race beverage based on recent poll results. We encourage you to enjoy the beverage of your choice. When considering alcohol use and performance, did you know…

  • Anytime you binge drink (consume 4 or more drinks on an occasion) you lose approximately 14 days of training effect.
  • Alcohol suppresses your training hormones for 96 hours. (4 days)
  • Muscles become fatigued more quickly.
  • Heart rate will be higher and over time cardiac output will decrease.
  • Muscles take longer to recover.
  • Can cause dehydration.
  • Alcohol slows down reaction time.

LOW-RISK DRINKING GUIDELINES The liver can detoxify 1 standard drink per hour for an individual 21 years of age or older. The above images provide an accurate illustration of what a standard drink includes for each type of alcohol. The maximum number of standard drinks a person can safely consume on a given day is 3. Get the facts.

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