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.

SPEcial for 2019 - pre-Winter/Spring Training RUN FROM verti-go Athletics

Capital Striders and Verti-Go Athletics will host a pre-season training run. Meet for a pre-run warm up before heading out for a run (4 or 8 mile route options). Return to Verti-Go to stretch and warm up after you run. Take advantage of their facility and equipment both before and after you run!

  • When: Saturday, January 5, 2019 at 7:20am

  • Where: Verti-Go Athletics ( 801 73rd Street, Suite D, Windsor Heights )

2019 Kickoff Meeting

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

  • When: Thursday, January 10, 2019 at 7:00pm (to be verified)

  • Where: Fitness Sports (8810 Swanson Blvd, Clive, IA 50325



All runs will start at Meredith Hall on the Drake University Campus with runs beginning promptly at 7:30am (January/February) - changing to a 7:00am start time in March.  Parking is available in the large lot right in front of the building, free of charge.  All routes will end up back at Meredith Hall. 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.

2019 Schedule

Week Start Date Distance

1 7:30 January 5 4/8 miles at Verti-GO, Windsor Heights

2 7:30 January 12 4/10 miles

3 7:30 January 19 5/8 miles post run support by the HyVee Dietitian!

4 7:30 January 26 5/13 miles

5 7:30 February 2 6/14 miles

6 7:30 February 9 5/12 miles

7 7:30 February 16 6/16 miles post run support by HyVee Dietitian!

8 7:30 February 23 6/17 miles

9 7:30 March 2 7/12 miles

10 7:00 March 9 7/16 miles

11 7:00 March 16 8/18 miles post run support by the HyVee Dietitian!

12 7:00 March 23 7/13 miles

13 7:00 March 30 10/20 miles

14 7:00 April 6 LOOP THE LAKE 8k (no Striders training run)

15 7:00 April 13 8/12 miles post run support by the HyVee Dietitian!

16 7:00 April 20 DRAKE 5k, 10k, Half (no Striders training run)

17 7:00 April 27 Drake Relays (no Striders training run)

18 7:00 May 4 7/20 miles

19 7:00 May 11 10/16 miles

20 7:00 May 18 8/20 miles post run support by the HyVee Dietitian!

21 7:00 May 25 12 mil

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 2019 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 our weekly email blast at


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, email with any questions


Each week, the run will begin at 7 a.m. from the Northeast Corner of Water Works Park (parking lot nearest the big fountain).

2018 Schedule

Week Date 2018 Short Distance Long Distance
1 June 16 (HyVee Dietitian) 4mi 8mi
2 June 23 (Breakfast Burritos!) 3mi 6mi
3 June 30 4mi 9mi
4 July 7 4mi 11mi
5 July 14 5mi 10mi
6 July 21 (HyVee Dietitian) 6mi 14mi
7 July 28 6mi 12mi
8 August 4 8mi 17mi
9 August 11 9mi 18mi
10 August 18 (HyVee Dietitian) 6mi 13mi
11 August 25 10mi 18mi
12 September 1 7mi 14mi
13 September 8 6mi 20mi
14 September 15

NO SATURDAY RUN: Capital Pursuit Saturday 9/16/2018

15 September 22 (HyVee Dietitian) 10mi 20mi
16 September 29 11mi 16mi
17 October 6 9mi 12mi
18 October 13 (HyVee Dietitian) 6mi 6mi
19 October 20 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..

For Winter training runs, try the maps listed below – all of these routes also start and end at Meredith Hall on the Drake campus.

For Summer Training runs, the loop around Grey's Lake is 1.9 miles.



Water will be available on the course in at least one location. Longer runs will have two or more water stops. During Winter training runs from Drake, restrooms are available at the start in Meredith Hall and on the course as you can find them – retail establishments, public facilities, etc. During Summer training runs, there is always a port-a-potty at the start, or across the street at Grey's Lake are permanent restroom facilities.

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 please make sure to sign the 2018 waiver and bring along.


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 (Winter Training Runs) or Dana Kramer at (Summer Training Runs).

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.