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.
As always, we encourage a respectful and safe environment. Be respectful when passing on the path/trail and when crossing road intersections - cars, runners, bikers and walkers - give others as much space as possible when passing, etc.
Winter/Spring Training Group (Roads)
Co-sponsored by Capital Striders, Fitness Sports, and RunnerStuff.com 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. All paces are welcome, encouraged, and will be supported along the route.
SATURDAY RUN Location
All runs beginning promptly at 7:30am.
**LOCATION FOR 2024 WINTER TRAINING will be from Mars Cafe (Drake neighborhood; 2318 University Ave, Des Moines 50311).**
Maps of each week’s routes will be provided on Saturday as well as posted in advance to those signed to the weekly email blast. Join the Email List.
We ask that all participants sign a 2024 waiver
2024 Schedule
Date Start Distance
4/13 NO RUN! Join us at Loop the Lake!
4/20 7:30am 7 / 12 miles
4/27 7:30 am 8 / 16 miles
5/04 7:30 am 9 / 20 miles
5/11 7:30am 12 / 12 miles
5/18 7:30am 9 / 15 miles
5/25 7:30am 12/12 miles
6/1 Dam to DSM!
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.
We ask that all participants sign a 2024 waiver.
Routes/Maps
The distance and elevation changes of the routes will gradually increase from week to week to assist you in your preparation for a fall marathon or half marathon distance. You can receive the routes/maps each week by subscribing to our weekly email blast at training@capitalstriders.org
Time / Location
Each week, the run will begin at 7:00 a.m. Starting locations vary - see schedule below. Locations and distances are subject to change. Please check our newsletter and Facebook pages for weekly updates or changes.
2024 Schedule -
Week Date 2023 Long Distance Short Distance Starting Location
1 June 15 8 miles 4 miles Summer Kickoff/Burrito run!
2 June 22 9 miles 5 miles TBD
3 June 29 10 miles 5 miles TBD
4 July 6 TBD
5 July 13 11 miles 6 miles TBD
6 July 20 8 miles 5 miles TBD
7 July 27 12 miles 7 miles TBD
8 August 3 13 miles 8 miles TBD
9 August 10 14 miles 9 miles TBD
10 August 17 16 miles 10 miles TBD
11 August 24 18 miles 11 miles TBD
12 August 31 20 miles 12 miles TBD
13 September 7 12 miles 8 miles TBD
14 September 14 20 miles 13 miles TBD
15 September 21 22 miles 14 miles TBD
16 September 28
17 October 5
18 October 12
19 October 19 No Run! Join us for the DSM 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/Restrooms
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 restroom access through the hosting sponsor.
Who Can Participate?
All are welcome! We encourage runners of all paces and abilities to join us. We only ask that you 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 updated 2023 waiver and bring it along, we will also have a few copies at each run.
Volunteers
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 Rick at training@capitalstriders.org (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?
Contact: training@capitalstriders.org
Year Round (Trails)
Click here --> CS Turkeys to learn more about our trail group. They meet on Tuesdays and Sundays.