Training plan
The useful answer
The 2026 IMT Des Moines Marathon is on Sunday, October 18, with the marathon starting at 8:00 a.m. The organizer's current course information lists a seven-hour time limit. As of July 20, about 13 weeks remain.
Thirteen weeks is a useful race-specific runway when you already have a stable running habit. It is not enough time to safely manufacture months of missing consistency by stacking long runs and speedwork.
Choose the right 13-week lane
| Your current base | Training lane |
|---|---|
| Consistent running plus a recent comfortable long run | Use a 13-week race-specific block with gradual long-run progression, one controlled quality session, and taper |
| Consistent short running but limited long-run durability | Use a completion-first plan, increase time on feet conservatively, and remove aggressive pace targets |
| Interrupted training, current illness, or pain that changes gait | Do not cram; consider a shorter event or later marathon and seek appropriate professional guidance when symptoms persist |
Weekly structure
The exact distance should come from your current load and recovery, not from a generic peak-week number.
- One long run: build durable time on feet and practise fuel.
- One controlled quality session: tempo, hills, or marathon-effort work—not all three.
- Easy running: most of the week, genuinely easy.
- Strength: two short sessions if already tolerated, reduced as the race approaches.
- Recovery: at least one low-load day and no automatic make-up sessions.
Thirteen-week progression
| Phase | Weeks | Focus |
|---|---|---|
| Reset | 13–11 | Stabilize frequency, easy effort, long-run routine and sleep |
| Build | 10–7 | Gradually extend the long run and rehearse fueling |
| Race-specific | 6–4 | Controlled marathon-effort blocks and the same breakfast/fuel timing planned for race day |
| Peak to taper | 3–2 | Complete the final substantial long run, then reduce load |
| Race week | 1 | Familiar movement, current organizer checks, no novelty |
If recovery worsens for several days, reduce the next load rather than defending the calendar. Training adapts to the person; the date does not make a missed session safe to cram.
Rehearse the 8 a.m. start
An 8:00 a.m. start makes the pre-race routine trainable:
- Run selected long runs at a similar time.
- Rehearse breakfast timing and bathroom access.
- Practise your first fuel before you feel depleted.
- Use the same shoes, socks, anti-chafe and carrying method.
- Check the current start location, parking, expo and course plan before race week.
The official FAQ currently lists all races starting and finishing at 212 Raccoon Street for 2026. Treat the final athlete guide as authoritative if operations change.
Seven-hour pacing check
A seven-hour limit averages roughly 9:57 per kilometre / 16:01 per mile, before allowing for aid stops or unexpected delays. This is not a recommended pace. It is a planning check: practise moving, fueling and handling short stops so the cutoff is not discovered on race morning.
Race-week checklist
- Read the current athlete guide and FAQ.
- Confirm the start, expo, parking and any intermediate cutoff.
- Check the forecast and adjust effort rather than forcing a split.
- Keep the first miles calm.
- Use only food and gear already tested in long runs.
- Stop and seek help for serious symptoms; a finish goal never outranks health.