Training

IMT Des Moines Marathon Run Club

The IMT Des Moines Marathon Run Club can help train and prepare you for race day. The Run Club offers educational sessions, in-depth training guides, group long run and track workouts, as well as one-on-one support from experts that want you to succeed. Weekly activities include training clinics, speed works sessions, social runs. Run Club Benefits

Now is a great time to join the IMT Des Moines Marathon Run Club. Marathon, Half Marathon and 5K training programs are currently being offered. Jeff Galloway Training Programs for all three race divisions are available and are in progress as well. Sign Up Now!

Run Club and Galloway Training Program members receive race specific training guides that recommend which day of week and how much mileage to run. Group runs on Saturday morning following suggested long run mileage for the week. Routes are created to coincide with distances for each program. Training support includes water, Gatorade Endurance and GU Energy gels on course.

Galloway Training Program

The IMT Des Moines Marathon Run Club is also offering the Jeff Galloway Run-Walk-Run Training Program now through race day. Certified Jeff Galloway program directors will train Des Moines Galloway Training Program members through Jeff’s highly successful 3-day a week training program. Sign Up Now!

The Jeff Galloway Training Program is designed for newer runners hoping to finish their first race and for runners who wish to run faster. Registration for the Training Programs is available through IMT Des Moines Marathon online race registration and IMT Des Moines Marathon Running Club online registration forms.

The IMT Des Moines Marathon Run Club is led by an RRCA Certified Coach using the RRCA Certified Coaching course of instruction. Jeff Galloway Training Programs are led by Galloway Program Directors and Group Pace Leaders. Galloway Training Program members receive all of the IMT Des Moines Marathon Run Club benefits. Start your training with the IMT Des Moines Marathon Run Club today. Sign Up Now!

ABOUT HIM Jeff Galloway transformed himself from an overweight 13-year-old to an Olympian through learning and applying the principles of training.  Over more than 40 years, he has coached over a million runners and walkers to their goals through Galloway training programs, retreats, running schools and books.  His methods allow those at all fitness levels to enjoy the accomplishment of finishing 13.1 miles with almost no risk of injury. Learn more about Jeff Galloway.

His 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.

Jeff Galloway is the official training consultant of the IMT Des Moines Marathon. Jeff has designed two tiers of training programs specific to the marathon, half marathon and 5K distance. The IMT Des Moines Marathon offers Jeff Galloway training guides in a beginner with goal to finish and a novice with a goal to finish faster formats.

5K Goal To Finish

5K Goal to Finish Faster

Half Marathon Goal to Finish

Half Marathon Goal to Finish Faster

Marathon Goal to Finish

Marathon Goal to Finish Faster

I-35 Challenge Training Program

Training Guides

The IMT Des Moines Marathon offers training guides designed for beginning to novice runners. The week by week guides offer week by week mileage with long run distances on Saturday. The IMT Des Moines Marathon Run Club group run routes on Saturday mornings coincide with the long run distances suggested each week in the Half Marathon and Marathon training guides.

5K Road Race Training Guide

Half Marathon Training Guide

Marathon Training Guide

Pace Charts

Marathon Based on Average Finish Time

Marathon Based on First and Last Finish Times

Half Marathon Based on First and Last Finish Times

The coolrunning.com 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 mcmillanrunning.com.

Additional Resources

IMT DMM PRO Download the IMT Des Moines Marathon mobile app and find training and race day information at your fingertips. Schedules, maps, where to eat and play and many more features are available. IMT DMM PRO is available for free through the iTunes and Google Play stores on both smartphones and tablets.

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.

Run Safe: Pass it On!

Running Safety Tips

Winter Running Tips

Summer Running Tips

The IMT Des Moines Marathon is a member of the Road Runners Club of America and serves as the RRCA State Championship for Iowa in the Marathon and Half Marathon distance.

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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