TRAINING

Discover a variety of expert resources and programs designed not only to get you to the finish line, but to provide you with a more enjoyable experience on race day.

Community Resources

Y GO THE DISTANCE is available to YMCA members at participating branches in the Greater Des Moines area, offers its own run club at each branch, where members can focus on training for the half marathon with week-by-week training formats and YMCA staff and volunteer led group runs. Half Marathon programs starting in June. More info.

GET MOVING IOWA Join Local 5 meteorologist Brandon Lawrence as he trains for the Principal 5K Road Race with weekly updates, tips and blogs on the We Are Iowa website. Learn more.

CAPITAL STRIDERS running club is on a mission 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, this is your run club. Join the official IMT Des Moines Marathon & Half Marathon training runs this summer and fall. More info.

ROAD RUNNERS CLUB OF AMERICA 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. A run club is a great way to meet & train with others. Learn more.

Our Programs

IMT DMM APP is now available! Within the training features of the IMT DMM App you can follow a training plan or customize your own.  Start your workout and record your duration, pace and distance, along with average speed and splits. Your goals and saved workouts are used to create an adaptive program that evolves with you, fitting your body and your schedule.

Also, In the new app you can find all the information you like to know about the race: course maps, updates via social media, LiveTracking and more. Don’t forget to inform your supporters to download the app, so your friends and family can track your progress live during the event! With the App they can see real time where you are running. You don’t need to bring your phone, as the IMT DMM App uses the crossing of the timing mats to calculate your average speed.

The IMT DMM App is available for free download now through the iTunes and Google play stores.

JOIN OUR COMMUNITY Connect with friends, family and other athletes training for race day. Receive the latest announcements and updates straight from the race director. Listen to the ever expanding song playlist while training for the big race. Post and share selfies from your training and/or race day experience with others. It’s all possible when you sign up, log in and share with us. Get engaged.

TRAINING GUIDES are an exceptional tool for the first-timer to advanced athlete. Know when to start and to how much to run by following these week-by-week guides that offer daily mileage recommendations. Don’t forget that rest means rest!

Developing a 5K Plan

Principal 5K Road Race Training Guide

Mercy Live Up Loop 5-Mile Run Training Guide

IMT Des Moines Half Marathon Training Guide

IMT Des Moines Half Marathon Advanced Training Guide

IMT Des Moines Marathon Training Guide

IMT Des Moines Marathon Advanced Training Guide

I-35 Challenge Marathon & Half Marathon Training Guide

PACE CHARTS are an exceptional tool to find out what pace you have to maintain per mile in order to finish your race in a goal time. Don’t forget to not start out too fast!

IMT Des Moines Marathon Pace Chart

IMT Des Moines Half Marathon Pace Chart

Runners World pace chart

Cool Running pace calculator

Course Support

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.

GU ENERGY provides 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 has shown that what you do as part of your AFTER workout routine is just as important as the workout itself. Low-fat chocolate milk has what it takes to help you recover and Hiland Dairy Chocolate Milk has the right mix of proteins and carbohydrates to refuel and rebuild exhausted muscles so you can push further tomorrow.

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