The Striders provide many opportunities to train with other runners in the greater Des Moines area.  Training runs are administrated by the Capital Striders and usually a sponsor. They have a scheduled training program in place and have course support which includes water and perhaps replacement fluids and energy gel.

Winter/Spring Training Group (Roads)

Co-sponsored by Capital Striders and Fitness Sports, these were originally established to assist runners in training for the Drake Relays Marathon. It’s an extremely valuable tool in getting ready for the Drake Half-Marathon, Dam to Dam, or any number of spring races. Runs will be varying distances up to 20 miles – you choose your distance and pace. Click here for the official 2017 Winter/Spring Training Guide.

Kickoff Meeting

Capital Striders/Fitness Sports Spring Training Group will meet to review and discuss the schedule for this Winter/Spring

  • When:  Thursday, January 12, 2017
  • Where:  Fitness Sports (8810 Swanson Blvd, Clive, IA 50325)
  • Join us for a run at 6:00pm,  then meet back at the store for the kickoff meeting at 7:00pm
    The meeting will review the training program and go over any questions people might have.
    Afterward the group will head on over to a local brew pub for some socializing.


All runs will start at Meredith Hall on the Drake University Campus with runs beginning promptly at 7:30am - changing to a 7:00am start time as of March 4th.  Parking is available in the large lot right in front of the building, free of charge. All routes will end up back at campus. The building is usually open so we can wait inside and use the restrooms. Please be courteous if any classes are taking place. Maps of that day’s routes will be provided each Saturday as well as posted in advance to those signed to the weekly email blast.  Join the Email List.

Week Start Date Distance
1 7:30 January 14 4/10 miles
2 7:30 January 21 4.5/7.3/8.5 miles
3 7:30 January 28 5/13 miles
4 7:30 February 4 6/14 miles
5 7:30 February 11 5/6.7/12 miles
6 7:30 February 18 6/12/16 miles
7 7:30 February 25 6/17 miles
8 7:00 March 4 7/9/12 miles
9 7:00 March 11 7/12/16 miles
10 7:00 March 18 8/12/20 miles
11 7:00 March 25 7/10/13 miles
12 7:00 April 1 9/12/16/20 miles
13 7:00 April 8 (Loop the Lake) (No Striders training run)
14 7:00 April 15 5/6.7/12 miles
15 7:00 April 22 11/12 miles
16 7:00 April 29 (Drake Relays) (No Striders training run)
17 7:00 May 6 9/13 miles
18 7:00 May 13 7/13/17 miles
19 7:00 May 20 8/20 miles
20 7:00 May 27 5.6/7/8.1/10.6/12 miles
21 7:00 June 3 13 miles
June 3 - Dam to Dam - Good Luck!

Summer/Fall Training Group (Roads)

The Capital Striders Summer and Fall Training Group is designed to prepare runners of all skill levels for the fall racing season. Whether you’re training for the IMT Des Moines Marathon or Half Marathon, running shorter distances, maintaining a base or just want to meet fellow runners, this training group is for you. All paces are welcome, encouraged and will be supported along the route.

Saturday morning training group runs will follow the training plan outlined below. Capital Striders’ membership is encouraged but not required to participate in the training group. Your membership helps cover the cost of water, Gatorade and other expenses required to host these activities.

Please make sure to sign the 2016 waiver and bring along.


Please view the maps below. The distance and elevation changes of the routes will gradually increase from week to week to assist you in your preparation for the marathon or half marathon distance. You can also receive the routes/maps by subscribing to the weekly email blast.


As we are a volunteer organization, we love to utilize the giving spirit of our members and Central Iowa runners. During our summer/fall training runs, all water/fluid stops are provided throughout the route and we love to have volunteers set up, tear down and cheer on at these during the training season. If you are interested in hosting our water stops during the summer/fall training runs, click here to see available weekends or email with any questions


Each week, the run will begin at 7 a.m. from the Northeast Corner of Water Works Park (unless otherwise noted below).

2016 Schedule   (2017 updates to come)

Week Date Short Distance Long Distance
1 June 11 3mi 6mi
2 June 18 (Breakfast Burritos!) 4mi 8mi
3 June 25 6mi 12mi
4 July 2 7mi 14mi
5 July 9 8mi 16mi
6 July 16 5mi 10mi
7 July 23 9mi 18mi
8 July 30 6mi 12mi
9 August 6 10mi 20mi
10 August 13 7mi 14mi
11 August 20 10mi 20mi
12 August 27 7mi 14mi
13 September 3 8mi 16mi
14 September 10 7mi 13mi
15 September 17


Capital Pursuit 9/18/2016


Capital Pursuit 9/18/2016

16 September 24 10mi 20mi
17 October 1 6mi 13mi
18 October 8 3mi 6mi
19 October 15 DM Marathon DM Marathon

And If That’s Not Enough…

If you’re looking for just a couple of more miles to add onto your weekly Saturday runs, try the maps listed below. All of these routes also start and end at Meredith Hall on the Drake campus.



Water will be available on the course in at least one location. Longer runs will have two or more water stops. Restrooms are available at the start in Meredith Hall (if open) and on the course as you can find them – retail establishments, public facilities, etc.

Who Can Participate?

All are welcome. Please make sure you are medically able and have a fitness level commensurate for the distance you will be running. We ask all participants complete this release form and bring it to your first run. Remember, your safety is ultimately your responsibility.  Runners must have a waiver form filled out prior to running.


Volunteers are needed each week to help with the water stops. It’s easy and the rewards are great – the runners really appreciate it. To sign up, contact Steve Bobenhouse at 515.277.4785.

Questions & Info

Interested in helping out, receiving a weekly e-mail announcement about each run, if you have a question about the training sessions?


Year Round (Trails)

Click here --> CS Turkeys to learn more about our trail group. They meet on Tuesdays and Sundays.