Official Training Program: Performance Redefined — Powered by Fleet Feet DFW
The BMW Dallas Marathon is proud to partner with Fleet Feet DFW to offer an official structured training program for runners of all levels. The Performance Redefined (PR) Training Program gives you the resources to redefine your performance — independent of your age, pace, or mileage.
“We believe that RUNNING CHANGES EVERYTHING®. With the support of an experienced coaching system and community, you will uncover your running potential and discover what you’re capable of.”
Programs
2026 Dallas Full Marathon Training Program Powered by ASICS
Training starts Monday, August 24, 2026
If you are ready to train for a full marathon with guidance and support, Fleet Feet’s Full Marathon Training Program is here to help. Over 16 weeks, you’ll follow a progressive training plan, build endurance and consistency over time, and be supported by experienced coaches and a community that’s with you from your early long runs through race day.
2026 Dallas Half Marathon Training Program Powered by ASICS
Training starts Monday, September 21, 2026
If you’re ready to train for your first half marathon with guidance and support, Fleet Feet’s Half Marathon Training Program is here to help. Over 12 weeks, you’ll follow a progressive training plan, build consistency week by week and be supported by experienced coaches and a community that’s with you from your first long run to race day. This program is designed for runners who have been running for less than two years or have an established routine of around 20 miles per week and feel comfort.
How to Sign Up
Enroll through the Final Surge platform to get started: https://www.finalsurge.com/coach/prfleetfeetdfw/training/prmembership
Training Tips:
Build Your Foundation
Whether this is your first marathon or you’re chasing a PR, these fundamentals will help guide your training to the start line healthy and confident.
Consistency Is Everything
The most important ingredient in any training plan is showing up regularly. Aim to run 4–6 days per week, progressively building your mileage over time. Resist the temptation to do too much too soon. The 10% rule is a reliable guide: don’t increase your weekly mileage by more than 10% from one week to the next.
The Long Run
Your weekly long run is the cornerstone of marathon training. Run it at a comfortable, conversational pace. This is not the time to push. Build gradually, incorporating a cutback week every 2–3 weeks to let your body absorb the training. Your longest run should peak at 20–22 miles, completed 2–3 weeks before race day.
Speed & Quality Work
Faster workouts teach your body to run more efficiently and make race pace feel easier. Incorporate a mix of:
- Tempo runs (3–6 miles at a comfortably hard effort) — building your lactate threshold
- Intervals — alternating between higher and lower intensities, ideally on a track
- Hill repeats — build strength, form efficiency, and mental toughness with less impact on your legs
Treat pace targets as a range, not an exact number. You are not a robot, and some days you’ll need to adjust based on how your body feels.
Recovery & Rest
Rest is not optional. it’s where fitness is built. Schedule at least one full rest day per week (no running, no workouts). Recovery runs should be genuinely easy. If your easy days feel hard, you’re running them too fast. Beyond daily recovery, prioritize sleep (aim for 8+ hours), and listen to your body throughout the training cycle. Missing miles now sometimes means running better miles later.
Taper Smart
In the final 2–3 weeks before race day, cut your long run mileage in half and keep weekday runs short. Include a little speed to keep your legs feeling sharp. Trust your training, the taper is part of the process.
Fueling Your Training
Nutrition is one of the most critical, and most overlooked, parts of marathon training. Your fueling strategy should be dialed in well before race day, not discovered on the course. The golden rule: never try anything new on race day. Practice your fuel and hydration on long runs so you know exactly what works for your body.
Day-to-Day Nutrition
Aim for balanced, whole-food meals throughout the week, and take your long run day nutrition seriously. A marathon training diet should be carbohydrate-based. Carbs provide the glycogen your muscles need for energy during training. Don’t neglect protein; it supports muscle repair and recovery.
Hydration
Even mild dehydration, as little as a 2% loss in body weight, can noticeably hurt performance. Build a hydration habit throughout training:
- Aim for roughly 96–115 oz of water daily, adjusting for heat, sweat rate, and activity level
- Practice drinking while running so water stops feel natural on race day
- Include electrolytes on long runs to replace what you lose in sweat
On Course: Gatorade Endurance
Gatorade Endurance is the Official Sports Fuel Provider of the BMW Dallas Marathon. You’ll find it at every water stop on course.
Gatorade Endurance contains approximately twice the sodium of regular Gatorade (200 mg per 8 oz), plus chloride, potassium, magnesium, and calcium, designed to more fully replace what you lose in sweat during prolonged effort.
Tip: Train with Gatorade Endurance on your long runs so your body is fully adjusted before race day.
Race Day Nutrition: Fueling with Gels
Gels are one of the most popular and practical fueling options for marathon runners. They're easy to carry, quick to consume, and designed to deliver fast-acting carbohydrates to keep your energy levels steady during a long effort. As a general rule, plan to take a gel every 45–60 minutes during your race, starting around mile 4–5 before your glycogen stores begin to deplete. Always take gels with water (not sports drink) to aid absorption and reduce the chance of GI issues. The most important rule: practice in training. Use the same gels on your long runs that you plan to use on race day so your body is fully adjusted. Every runner's stomach responds differently — find what works for you well before December.
Finding the Right Shoe
Running shoes are one of your most important training partners. Today’s shoes are built for different running styles, speeds, and how your biomechanics shift as you fatigue. The right fit at the start of training can save you months of setbacks. Visit your local Fleet Feet Store for a Shoe Fitting to find your optimal running shoe.
Tip: Your local running store is one of the best resources for finding run groups, training advice, and a community that can carry you all the way to the finish line.
Find Your People: BMW Dallas Marathon Run Club Community Partners
One of the best things you can do during marathon training is find a community to run with. Group runs keep you accountable, make the miles more enjoyable, and give you a built-in support system. Click HERE for a list of the running groups that we are partnering with for 2026.
Questions? Contact us at info@dallasmarathon.com — we’ll connect you with the right resources. See you at the start line!