Marathon Training Programs
Prepare to run the 2023 IMT Des Moines Marathon with training programs offered by Des Moines University.
Fuel Your Performance With a Free Hill Training Program
Offered by Des Moines University and Fitness Sports
The Best Part: The program incorporates the IMT Des Moines Marathon hills into YOUR training. Join us on the Des Moines University campus for this five-week program — on the third Thursday of each month from May to September.
Each session includes a 15-minute interactive educational coaching session and pre-run stretching techniques offered by Des Moines University. Then, join Fitness Sports and DMU for a guided warm-up and 3.5-mile run through the marathon course hills between miles 3 and 8. Enjoy fresh fruit and water following the run.
Join the program and come learn about hill training, runner strength, plyometric training, mobility and more. Newcomers and avid runners, if you want to be active, run more efficiently and meet others, this program is for you!
Registration required. Use the registration links below or call 515-271-1725.
All training runs start and finish at the Des Moines University Clinic.
Participants will be asked to sign a liability waiver before participating in the group run.
Parking is available in the DMU parking garage or the southeast parking lot. Please see the maps below.
Introduction to Hill Training
While training for a race, we all want to avoid injuries and be as fast and efficient as possible. During the program — on the third Thursday of each month from May to September — you will learn strategies to build your resilience as a runner.
Registration required. Register for each week using the links below or call 515-271-1725.
Week One Thursday, May 18
6 p.m. | Hill Training Techniques – Sam Pinkowski, D.P.T.’25
Running a marathon or half marathon is a challenge, and multiple hills between you and the finish line can seem daunting. This session will cover ways to change one’s mindset regarding inclines and provide education on the proper running form to allow for maximum performance during and after the hill.
6:15 p.m. | Hill Training
Week Two Thursday, June 15
6 p.m. | Building Runner Resilience Through the Hip – Nathan Sanders, D.P.T.’24
Implementing a hip strengthening routine as part of your warm-up or cool-down session increases hip strength to facilitate knee drive and promotes more efficient running mechanics to conquer those hills you'll encounter on the course.
6:15 p.m. | Hill Training
Week Three Thursday, July 20
6 p.m. | Plyometrics and Strength Training to Improve Running Performance – Ryan Enerson, D.P.T.’24
While it’s important to get your miles in, it’s equally important to focus on other elements, such as strength. Plyometrics are a great way to improve your durability as you get deeper into your build-up and establish a strong base for those last few miles of your marathon.
6:15 p.m. | Hill Training
Week Four Thursday, August 17
6 p.m. | Core and Positive Outlook: Key Components for Hill Success – Max Goodhue & Greyson Kincaid, D.P.T.’25
Strong core muscles are essential for peak performance. Targeted core exercises can also strengthen body structures that play pivotal roles in conquering hills. Additionally, positive self-talk when facing inclines is an important skill runners can hone to reduce mental fatigue and boost motivation.
6:15 p.m. | Hill Training
Week Five Thursday, September 21
6 p.m. | Nutrition Tips – Sam Pinkowski, D.P.T.’25
Finishing a marathon or half marathon requires more than being in great shape. Because these races take hours to complete, it is essential to provide your body with enough energy and nutrients to keep going mile after mile. In this session, you will learn about some strategies for fueling your body leading up to race day and during the event.
6:15 p.m. | Hill Training
Run Strong DSM Marathon/Half Marathon Training Program
Are you looking for a more detailed training program? Join Sam Pinkoski in preparing to run the Des Moines Marathon or Half Marathon!
This progressive 18-week training program will feature a daily running plan with workouts designed for the marathon and half marathon, a strength training regimen and the opportunity for coach-led group runs and lifting sessions. The program will utilize interval, hill, fartlek (Swedish for “speed play”), long-run and tempo style workouts to make sure you’re ready for everything on the course. Strength training will be running-specific with exercises geared towards helping you run longer and faster while staying injury-free.
Runners of all levels, abilities and ages are welcome.
18-Week Running Program
$300 for 18 Weeks
Starting June 5, 2023
- Register online or contact us at 515-271-1725 to view a sample workout program and set up your team/small-group training today.
Performance Coach
Sam Pinkowski is a student physical therapist at Des Moines University and an elite distance runner, with personal best times of 14:25 in the 5K, 1:06:27 in the half marathon and 2:23:20 in the marathon.
He has a passion for sharing his fitness and training knowledge with the running community.
Course Map & DMU Campus
Click to download or print maps of the Des Moines Marathon course or DMU’s Campus
Now Open!
Physical Therapy and Sports Performance Services at the MidAmerican Energy RecPlex
Des Moines University Clinic Physical Therapy is the exclusive provider of physical therapy and athletic training services for the MidAmerican Energy Company RecPlex.