5K Training Spring 2019 Fleet Feet DSM

5K Training Spring 2019 Fleet Feet DSM

Need a little help in running a 5K this year? Maybe you're just getting started, or maybe you want to blow last year's time out of the water! There are 4 levels of our training plan, so whether you're looking for the social aspect, attaining a goal, or a shiny new PR (for those of you new to running that's "personal record"), Fleet Feet has the program for you!

For just $75, you'll get 20 coached sessions leading up to the goal race of the 2019 Run with the Police 5K on Saturday, May 18th, 2019. Plus, access to mentors and coaches and weekly emails and more that will help you every step of the way. Sessions are 6:00 PM Tuesdays and 8:15 AM Saturdays starting March 12th, 2019 at 6:00 PM.

There will be an informational Open House on Monday, March 11th at Fleet Feet at 6:00 PM, where you can meet mentors, coaches, other participants and ask any questions you may have. 

Come be a runner with us!


NEXT EVENT

Saturday Training

Saturday, March 23rd at 08:15 AM

Weather: Mostly cloudy, 27° at 8:00 AM, 5% chance of rain with NW 4 mph winds – Wear layers; thermal/wicking base layer, warm mid-layer, jacket that’s breathable, cap, gloves. Bring water.

Training:
     NoBo: run 1 minute walk 2 minutes x5
     Step Up: 2 miles, run 4 minutes, walk 1 minute
     Challengers: 2 miles, run 4 minutes, walk 1 minute
     Next Strides: Run 2 miles

Running Routes:
     NoBo: Grand Ave.
     Step Up, Challengers, and Next Strides

Training Plans:
     NoBo
     Step Up
     Challengers
     Next Strides

 Run with the Police Registration:
     Saturday, May 18th at 9:00 AM
     Registration 
     Registration is $35 until 4/1/2019

Facebook:
    Have you joined our Facebook group yet?  

Videos:
     Warm up Stretches: Dynamic Stretches
     Cool Down Stretches: Static Stretches

 


521 East Locust Street, Suite 100
Des Moines, IA 50309






EVENT SCHEDULE


DAY 1 Tuesday Training

Tuesday, Mar 12th 6:00pm

Weather: 44° at 6:00 PM, 45% chance of rain with S 14 mph winds – Wear layers; thermal/wicking base layer, warm mid-layer, light jacket that’s breathable, cap, gloves. If you need handwarmers like I do, you can pick up a pair at the store. Bring water.

Training:
    NoBo: run 1 minute walk 2 minutes x4
    Step Up: 2 miles, run 2 minutes, accelerate pace 10 seconds, walk 2 minutes
    Challengers: 2 miles, run 3 minutes, walk 1 minute 
    Next Strides: Interval Training

Running Routes:
    NoBo: Grand Ave.
    Step Up and Challengers

Training Plans:
    NoBo
    Step Up
    Challengers
    Next Strides
Run with the Police Registration:
    Saturday, May 18th at 9:00 AM
    Registration 
    Registration is $35 until 4/1/2019

Facebook:
    Have you joined our Facebook group yet?  

Videos:
    Warm up Stretches: Dynamic Stretches
    Cool Down Stretches: Static Stretches


When 6:00pm
Where 521 East Locust Street, Suite 100
Des Moines, IA 50309


DAY 2 Saturday Training

Saturday, Mar 16th 8:15am

Weather: Mostly cloudy, 27° at 8:00 AM, 5% chance of rain with NW 4 mph winds – Wear layers; thermal/wicking base layer, warm mid-layer, jacket that’s breathable, cap, gloves. Bring water.

Training:
     NoBo: run 1 minute walk 2 minutes x5
     Step Up: 2 miles, run 4 minutes, walk 1 minute
     Challengers: 2 miles, run 4 minutes, walk 1 minute
     Next Strides: Run 2 miles

Running Routes:
     NoBo: Grand Ave.
     Step Up, Challengers, and Next Strides

Training Plans:
     NoBo
     Step Up
     Challengers
     Next Strides

 Run with the Police Registration:
     Saturday, May 18th at 9:00 AM
     Registration 
     Registration is $35 until 4/1/2019

Facebook:
    Have you joined our Facebook group yet?  

Videos:
     Warm up Stretches: Dynamic Stretches
     Cool Down Stretches: Static Stretches

 


When 8:15am
Where 521 East Locust Street, Suite 100
Des Moines, IA 50309


DAY 3 Tuesday Training

Tuesday, Mar 19th 6:00pm

Weather: 44° at 6:00 PM, 45% chance of rain with S 14 mph winds – Wear layers; thermal/wicking base layer, warm mid-layer, light jacket that’s breathable, cap, gloves. If you need handwarmers like I do, you can pick up a pair at the store. Bring water.

Training:
    NoBo: run 1 minute walk 2 minutes x4
    Step Up: 2 miles, run 2 minutes, accelerate pace 10 seconds, walk 2 minutes
    Challengers: 2 miles, run 3 minutes, walk 1 minute 
    Next Strides: Interval Training

Running Routes:
    NoBo: Grand Ave.
    Step Up and Challengers

Training Plans:
    NoBo
    Step Up
    Challengers
    Next Strides
Run with the Police Registration:
    Saturday, May 18th at 9:00 AM
    Registration 
    Registration is $35 until 4/1/2019

Facebook:
    Have you joined our Facebook group yet?  

Videos:
    Warm up Stretches: Dynamic Stretches
    Cool Down Stretches: Static Stretches


When 6:00pm
Where 521 East Locust Street, Suite 100
Des Moines, IA 50309


DAY 4 Saturday Training

Saturday, Mar 23rd 8:15am

Weather: Mostly cloudy, 27° at 8:00 AM, 5% chance of rain with NW 4 mph winds – Wear layers; thermal/wicking base layer, warm mid-layer, jacket that’s breathable, cap, gloves. Bring water.

Training:
     NoBo: run 1 minute walk 2 minutes x5
     Step Up: 2 miles, run 4 minutes, walk 1 minute
     Challengers: 2 miles, run 4 minutes, walk 1 minute
     Next Strides: Run 2 miles

Running Routes:
     NoBo: Grand Ave.
     Step Up, Challengers, and Next Strides

Training Plans:
     NoBo
     Step Up
     Challengers
     Next Strides

 Run with the Police Registration:
     Saturday, May 18th at 9:00 AM
     Registration 
     Registration is $35 until 4/1/2019

Facebook:
    Have you joined our Facebook group yet?  

Videos:
     Warm up Stretches: Dynamic Stretches
     Cool Down Stretches: Static Stretches

 


When 8:15am
Where 521 East Locust Street, Suite 100
Des Moines, IA 50309


DAY 5 Tuesday Training

Tuesday, Mar 26th 6:00pm

Weather: 44° at 6:00 PM, 45% chance of rain with S 14 mph winds – Wear layers; thermal/wicking base layer, warm mid-layer, light jacket that’s breathable, cap, gloves. If you need handwarmers like I do, you can pick up a pair at the store. Bring water.

Training:
    NoBo: run 1 minute walk 2 minutes x4
    Step Up: 2 miles, run 2 minutes, accelerate pace 10 seconds, walk 2 minutes
    Challengers: 2 miles, run 3 minutes, walk 1 minute 
    Next Strides: Interval Training

Running Routes:
    NoBo: Grand Ave.
    Step Up and Challengers

Training Plans:
    NoBo
    Step Up
    Challengers
    Next Strides
Run with the Police Registration:
    Saturday, May 18th at 9:00 AM
    Registration 
    Registration is $35 until 4/1/2019

Facebook:
    Have you joined our Facebook group yet?  

Videos:
    Warm up Stretches: Dynamic Stretches
    Cool Down Stretches: Static Stretches


When 6:00pm
Where 521 East Locust Street, Suite 100
Des Moines, IA 50309


DAY 6 Saturday Training

Saturday, Mar 30th 8:15am

Weather: Mostly cloudy, 27° at 8:00 AM, 5% chance of rain with NW 4 mph winds – Wear layers; thermal/wicking base layer, warm mid-layer, jacket that’s breathable, cap, gloves. Bring water.

Training:
     NoBo: run 1 minute walk 2 minutes x5
     Step Up: 2 miles, run 4 minutes, walk 1 minute
     Challengers: 2 miles, run 4 minutes, walk 1 minute
     Next Strides: Run 2 miles

Running Routes:
     NoBo: Grand Ave.
     Step Up, Challengers, and Next Strides

Training Plans:
     NoBo
     Step Up
     Challengers
     Next Strides

 Run with the Police Registration:
     Saturday, May 18th at 9:00 AM
     Registration 
     Registration is $35 until 4/1/2019

Facebook:
    Have you joined our Facebook group yet?  

Videos:
     Warm up Stretches: Dynamic Stretches
     Cool Down Stretches: Static Stretches

 


When 8:15am
Where 521 East Locust Street, Suite 100
Des Moines, IA 50309


DAY 7 Tuesday Training

Tuesday, Apr 2nd 6:00pm

Weather: 44° at 6:00 PM, 45% chance of rain with S 14 mph winds – Wear layers; thermal/wicking base layer, warm mid-layer, light jacket that’s breathable, cap, gloves. If you need handwarmers like I do, you can pick up a pair at the store. Bring water.

Training:
    NoBo: run 1 minute walk 2 minutes x4
    Step Up: 2 miles, run 2 minutes, accelerate pace 10 seconds, walk 2 minutes
    Challengers: 2 miles, run 3 minutes, walk 1 minute 
    Next Strides: Interval Training

Running Routes:
    NoBo: Grand Ave.
    Step Up and Challengers

Training Plans:
    NoBo
    Step Up
    Challengers
    Next Strides
Run with the Police Registration:
    Saturday, May 18th at 9:00 AM
    Registration 
    Registration is $35 until 4/1/2019

Facebook:
    Have you joined our Facebook group yet?  

Videos:
    Warm up Stretches: Dynamic Stretches
    Cool Down Stretches: Static Stretches


When 6:00pm
Where 521 East Locust Street, Suite 100
Des Moines, IA 50309


DAY 8 Saturday Training

Saturday, Apr 6th 8:15am

Weather: Mostly cloudy, 27° at 8:00 AM, 5% chance of rain with NW 4 mph winds – Wear layers; thermal/wicking base layer, warm mid-layer, jacket that’s breathable, cap, gloves. Bring water.

Training:
     NoBo: run 1 minute walk 2 minutes x5
     Step Up: 2 miles, run 4 minutes, walk 1 minute
     Challengers: 2 miles, run 4 minutes, walk 1 minute
     Next Strides: Run 2 miles

Running Routes:
     NoBo: Grand Ave.
     Step Up, Challengers, and Next Strides

Training Plans:
     NoBo
     Step Up
     Challengers
     Next Strides

 Run with the Police Registration:
     Saturday, May 18th at 9:00 AM
     Registration 
     Registration is $35 until 4/1/2019

Facebook:
    Have you joined our Facebook group yet?  

Videos:
     Warm up Stretches: Dynamic Stretches
     Cool Down Stretches: Static Stretches

 


When 8:15am
Where 521 East Locust Street, Suite 100
Des Moines, IA 50309


DAY 9 Tuesday Training

Tuesday, Apr 9th 6:00pm

Weather: 44° at 6:00 PM, 45% chance of rain with S 14 mph winds – Wear layers; thermal/wicking base layer, warm mid-layer, light jacket that’s breathable, cap, gloves. If you need handwarmers like I do, you can pick up a pair at the store. Bring water.

Training:
    NoBo: run 1 minute walk 2 minutes x4
    Step Up: 2 miles, run 2 minutes, accelerate pace 10 seconds, walk 2 minutes
    Challengers: 2 miles, run 3 minutes, walk 1 minute 
    Next Strides: Interval Training

Running Routes:
    NoBo: Grand Ave.
    Step Up and Challengers

Training Plans:
    NoBo
    Step Up
    Challengers
    Next Strides
Run with the Police Registration:
    Saturday, May 18th at 9:00 AM
    Registration 
    Registration is $35 until 4/1/2019

Facebook:
    Have you joined our Facebook group yet?  

Videos:
    Warm up Stretches: Dynamic Stretches
    Cool Down Stretches: Static Stretches


When 6:00pm
Where 521 East Locust Street, Suite 100
Des Moines, IA 50309


DAY 10 Saturday Training

Saturday, Apr 13th 8:15am

Weather: Mostly cloudy, 27° at 8:00 AM, 5% chance of rain with NW 4 mph winds – Wear layers; thermal/wicking base layer, warm mid-layer, jacket that’s breathable, cap, gloves. Bring water.

Training:
     NoBo: run 1 minute walk 2 minutes x5
     Step Up: 2 miles, run 4 minutes, walk 1 minute
     Challengers: 2 miles, run 4 minutes, walk 1 minute
     Next Strides: Run 2 miles

Running Routes:
     NoBo: Grand Ave.
     Step Up, Challengers, and Next Strides

Training Plans:
     NoBo
     Step Up
     Challengers
     Next Strides

 Run with the Police Registration:
     Saturday, May 18th at 9:00 AM
     Registration 
     Registration is $35 until 4/1/2019

Facebook:
    Have you joined our Facebook group yet?  

Videos:
     Warm up Stretches: Dynamic Stretches
     Cool Down Stretches: Static Stretches

 


When 8:15am
Where 521 East Locust Street, Suite 100
Des Moines, IA 50309


DAY 11 Tuesday Training

Tuesday, Apr 16th 6:00pm

Weather: 44° at 6:00 PM, 45% chance of rain with S 14 mph winds – Wear layers; thermal/wicking base layer, warm mid-layer, light jacket that’s breathable, cap, gloves. If you need handwarmers like I do, you can pick up a pair at the store. Bring water.

Training:
    NoBo: run 1 minute walk 2 minutes x4
    Step Up: 2 miles, run 2 minutes, accelerate pace 10 seconds, walk 2 minutes
    Challengers: 2 miles, run 3 minutes, walk 1 minute 
    Next Strides: Interval Training

Running Routes:
    NoBo: Grand Ave.
    Step Up and Challengers

Training Plans:
    NoBo
    Step Up
    Challengers
    Next Strides
Run with the Police Registration:
    Saturday, May 18th at 9:00 AM
    Registration 
    Registration is $35 until 4/1/2019

Facebook:
    Have you joined our Facebook group yet?  

Videos:
    Warm up Stretches: Dynamic Stretches
    Cool Down Stretches: Static Stretches


When 6:00pm
Where 521 East Locust Street, Suite 100
Des Moines, IA 50309


DAY 12 Saturday Training

Saturday, Apr 20th 8:15am

Weather: Mostly cloudy, 27° at 8:00 AM, 5% chance of rain with NW 4 mph winds – Wear layers; thermal/wicking base layer, warm mid-layer, jacket that’s breathable, cap, gloves. Bring water.

Training:
     NoBo: run 1 minute walk 2 minutes x5
     Step Up: 2 miles, run 4 minutes, walk 1 minute
     Challengers: 2 miles, run 4 minutes, walk 1 minute
     Next Strides: Run 2 miles

Running Routes:
     NoBo: Grand Ave.
     Step Up, Challengers, and Next Strides

Training Plans:
     NoBo
     Step Up
     Challengers
     Next Strides

 Run with the Police Registration:
     Saturday, May 18th at 9:00 AM
     Registration 
     Registration is $35 until 4/1/2019

Facebook:
    Have you joined our Facebook group yet?  

Videos:
     Warm up Stretches: Dynamic Stretches
     Cool Down Stretches: Static Stretches

 


When 8:15am
Where 521 East Locust Street, Suite 100
Des Moines, IA 50309


DAY 13 Tuesday Training

Tuesday, Apr 23rd 6:00pm

Weather: 44° at 6:00 PM, 45% chance of rain with S 14 mph winds – Wear layers; thermal/wicking base layer, warm mid-layer, light jacket that’s breathable, cap, gloves. If you need handwarmers like I do, you can pick up a pair at the store. Bring water.

Training:
    NoBo: run 1 minute walk 2 minutes x4
    Step Up: 2 miles, run 2 minutes, accelerate pace 10 seconds, walk 2 minutes
    Challengers: 2 miles, run 3 minutes, walk 1 minute 
    Next Strides: Interval Training

Running Routes:
    NoBo: Grand Ave.
    Step Up and Challengers

Training Plans:
    NoBo
    Step Up
    Challengers
    Next Strides
Run with the Police Registration:
    Saturday, May 18th at 9:00 AM
    Registration 
    Registration is $35 until 4/1/2019

Facebook:
    Have you joined our Facebook group yet?  

Videos:
    Warm up Stretches: Dynamic Stretches
    Cool Down Stretches: Static Stretches


When 6:00pm
Where 521 East Locust Street, Suite 100
Des Moines, IA 50309


DAY 14 Saturday Training

Saturday, Apr 27th 8:15am

Weather: Mostly cloudy, 27° at 8:00 AM, 5% chance of rain with NW 4 mph winds – Wear layers; thermal/wicking base layer, warm mid-layer, jacket that’s breathable, cap, gloves. Bring water.

Training:
     NoBo: run 1 minute walk 2 minutes x5
     Step Up: 2 miles, run 4 minutes, walk 1 minute
     Challengers: 2 miles, run 4 minutes, walk 1 minute
     Next Strides: Run 2 miles

Running Routes:
     NoBo: Grand Ave.
     Step Up, Challengers, and Next Strides

Training Plans:
     NoBo
     Step Up
     Challengers
     Next Strides

 Run with the Police Registration:
     Saturday, May 18th at 9:00 AM
     Registration 
     Registration is $35 until 4/1/2019

Facebook:
    Have you joined our Facebook group yet?  

Videos:
     Warm up Stretches: Dynamic Stretches
     Cool Down Stretches: Static Stretches

 


When 8:15am
Where 521 East Locust Street, Suite 100
Des Moines, IA 50309


DAY 15 Tuesday Training

Tuesday, Apr 30th 6:00pm

Weather: 44° at 6:00 PM, 45% chance of rain with S 14 mph winds – Wear layers; thermal/wicking base layer, warm mid-layer, light jacket that’s breathable, cap, gloves. If you need handwarmers like I do, you can pick up a pair at the store. Bring water.

Training:
    NoBo: run 1 minute walk 2 minutes x4
    Step Up: 2 miles, run 2 minutes, accelerate pace 10 seconds, walk 2 minutes
    Challengers: 2 miles, run 3 minutes, walk 1 minute 
    Next Strides: Interval Training

Running Routes:
    NoBo: Grand Ave.
    Step Up and Challengers

Training Plans:
    NoBo
    Step Up
    Challengers
    Next Strides
Run with the Police Registration:
    Saturday, May 18th at 9:00 AM
    Registration 
    Registration is $35 until 4/1/2019

Facebook:
    Have you joined our Facebook group yet?  

Videos:
    Warm up Stretches: Dynamic Stretches
    Cool Down Stretches: Static Stretches


When 6:00pm
Where 521 East Locust Street, Suite 100
Des Moines, IA 50309


DAY 16 Saturday Training

Saturday, May 4th 8:15am

Weather: Mostly cloudy, 27° at 8:00 AM, 5% chance of rain with NW 4 mph winds – Wear layers; thermal/wicking base layer, warm mid-layer, jacket that’s breathable, cap, gloves. Bring water.

Training:
     NoBo: run 1 minute walk 2 minutes x5
     Step Up: 2 miles, run 4 minutes, walk 1 minute
     Challengers: 2 miles, run 4 minutes, walk 1 minute
     Next Strides: Run 2 miles

Running Routes:
     NoBo: Grand Ave.
     Step Up, Challengers, and Next Strides

Training Plans:
     NoBo
     Step Up
     Challengers
     Next Strides

 Run with the Police Registration:
     Saturday, May 18th at 9:00 AM
     Registration 
     Registration is $35 until 4/1/2019

Facebook:
    Have you joined our Facebook group yet?  

Videos:
     Warm up Stretches: Dynamic Stretches
     Cool Down Stretches: Static Stretches

 


When 8:15am
Where 521 East Locust Street, Suite 100
Des Moines, IA 50309


DAY 17 Tuesday Training

Tuesday, May 7th 6:00pm

Weather: 44° at 6:00 PM, 45% chance of rain with S 14 mph winds – Wear layers; thermal/wicking base layer, warm mid-layer, light jacket that’s breathable, cap, gloves. If you need handwarmers like I do, you can pick up a pair at the store. Bring water.

Training:
    NoBo: run 1 minute walk 2 minutes x4
    Step Up: 2 miles, run 2 minutes, accelerate pace 10 seconds, walk 2 minutes
    Challengers: 2 miles, run 3 minutes, walk 1 minute 
    Next Strides: Interval Training

Running Routes:
    NoBo: Grand Ave.
    Step Up and Challengers

Training Plans:
    NoBo
    Step Up
    Challengers
    Next Strides
Run with the Police Registration:
    Saturday, May 18th at 9:00 AM
    Registration 
    Registration is $35 until 4/1/2019

Facebook:
    Have you joined our Facebook group yet?  

Videos:
    Warm up Stretches: Dynamic Stretches
    Cool Down Stretches: Static Stretches


When 6:00pm
Where 521 East Locust Street, Suite 100
Des Moines, IA 50309


DAY 18 Saturday Training

Saturday, May 11th 8:15am

Weather: Mostly cloudy, 27° at 8:00 AM, 5% chance of rain with NW 4 mph winds – Wear layers; thermal/wicking base layer, warm mid-layer, jacket that’s breathable, cap, gloves. Bring water.

Training:
     NoBo: run 1 minute walk 2 minutes x5
     Step Up: 2 miles, run 4 minutes, walk 1 minute
     Challengers: 2 miles, run 4 minutes, walk 1 minute
     Next Strides: Run 2 miles

Running Routes:
     NoBo: Grand Ave.
     Step Up, Challengers, and Next Strides

Training Plans:
     NoBo
     Step Up
     Challengers
     Next Strides

 Run with the Police Registration:
     Saturday, May 18th at 9:00 AM
     Registration 
     Registration is $35 until 4/1/2019

Facebook:
    Have you joined our Facebook group yet?  

Videos:
     Warm up Stretches: Dynamic Stretches
     Cool Down Stretches: Static Stretches

 


When 8:15am
Where 521 East Locust Street, Suite 100
Des Moines, IA 50309


DAY 19 Tuesday Training

Tuesday, May 14th 6:00pm

Weather: 44° at 6:00 PM, 45% chance of rain with S 14 mph winds – Wear layers; thermal/wicking base layer, warm mid-layer, light jacket that’s breathable, cap, gloves. If you need handwarmers like I do, you can pick up a pair at the store. Bring water.

Training:
    NoBo: run 1 minute walk 2 minutes x4
    Step Up: 2 miles, run 2 minutes, accelerate pace 10 seconds, walk 2 minutes
    Challengers: 2 miles, run 3 minutes, walk 1 minute 
    Next Strides: Interval Training

Running Routes:
    NoBo: Grand Ave.
    Step Up and Challengers

Training Plans:
    NoBo
    Step Up
    Challengers
    Next Strides
Run with the Police Registration:
    Saturday, May 18th at 9:00 AM
    Registration 
    Registration is $35 until 4/1/2019

Facebook:
    Have you joined our Facebook group yet?  

Videos:
    Warm up Stretches: Dynamic Stretches
    Cool Down Stretches: Static Stretches


When 6:00pm
Where 521 East Locust Street, Suite 100
Des Moines, IA 50309


DAY 20 Saturday Training

Saturday, May 18th 8:15am

Weather: Mostly cloudy, 27° at 8:00 AM, 5% chance of rain with NW 4 mph winds – Wear layers; thermal/wicking base layer, warm mid-layer, jacket that’s breathable, cap, gloves. Bring water.

Training:
     NoBo: run 1 minute walk 2 minutes x5
     Step Up: 2 miles, run 4 minutes, walk 1 minute
     Challengers: 2 miles, run 4 minutes, walk 1 minute
     Next Strides: Run 2 miles

Running Routes:
     NoBo: Grand Ave.
     Step Up, Challengers, and Next Strides

Training Plans:
     NoBo
     Step Up
     Challengers
     Next Strides

 Run with the Police Registration:
     Saturday, May 18th at 9:00 AM
     Registration 
     Registration is $35 until 4/1/2019

Facebook:
    Have you joined our Facebook group yet?  

Videos:
     Warm up Stretches: Dynamic Stretches
     Cool Down Stretches: Static Stretches

 


When 8:15am
Where 521 East Locust Street, Suite 100
Des Moines, IA 50309



Share this group!     Facebook Twitter Google

Suggestions