First Time Marathon (FTM) Program

Embark on your marathon journey with the award-winning First Time Marathon (FTM) Program, a comprehensive, coach-led, and community-driven experience designed for those aiming to complete their first marathon (26.2 miles). While the name of our program suggests a focus on newcomers, the program warmly welcomes runners at any stage of their marathon journey, whether it’s their second or even their fiftieth marathon. Since its inception in 1995, FTM has guided thousands of runners across the finish line of their first marathon.  In 2015 we were voted “Best Program for Beginning Runners” by the readers of Run Washington, and in 2023 we were named “Outstanding Beginning Running Program” by the Road Runners Club of America.

Our program operates on a straightforward belief: with enough passion and the right training, any healthy adult can conquer the marathon. We’re committed to equipping you with both the physical endurance and mental resilience required to cover the 26.2-mile distance. Moreover, we’re advocates for the joy of the journey — we hold that marathon training can and should be enjoyable, transforming the marathon itself into a rewarding, albeit challenging, celebration of your hard work. Following our structured training plan, participants can look forward to completing the marathon comfortably, avoiding the dreaded “wall.”

Starting with a weekly mileage of about 15 miles, our program carefully builds to over 40 miles per week leading up to your target race. We recommend building up to 35-45 miles per week over three months prior to the marathon to ensure optimal conditioning. Adherence to our training schedule, including regular workouts and long runs, has historically resulted in a near-perfect completion rate among participants who successfully finish the training program.

FTM is not a “run-walk” program; our runners will run the scheduled workouts, with exceptions only for hydration and nutrition breaks, and runners will also run the entire marathon.

Prerequisites: FTM is open to all healthy adults (18 & over) ready to embrace marathon training. Ideal candidates should already be comfortable with running, averaging 12-15 miles per week, and able to complete a six-mile run without stopping. We strongly advise against making a marathon your first race due to its demanding nature. MCRRC Membership is required for participation in this program.  If you are not a member, you will have the opportunity to join MCRRC during registration.  Participants must be 18 or older to register.

Given the intense physical demands of marathon training, we strongly suggest consulting with a healthcare provider before starting, especially for those new to marathons. While there’s no pace requirement, coaching support for those exceeding a training pace of 14:00/mile pace cannot be guaranteed.

Structure: Participants are grouped by pace to ensure a supportive and compatible training environment. Placement is based on recent 10K times or equivalent performance metrics. Our group runs are scheduled for Sunday mornings, exploring scenic routes in Montgomery County and the surrounding D.C. metropolitan areas, and incorporating Wednesday evening speedwork sessions at a local track. Participants are also expected to run independently throughout the week to meet the program’s mileage goals.  Runners will be able to meet the weekly mileage requirements by running 4 times per week including the two coached group workouts.

Participants are responsible for their hydration and nutrition during long runs. While we plan routes with water access in mind, availability can vary.

In our training program, we champion a culture of mutual respect and responsibility. We believe that every runner’s behavior, particularly during our group workouts, reflects on our collective spirit and dedication. Therefore, we kindly ask all participants conduct themselves with the utmost respect and responsibility towards others and the environment. This commitment to courteous and considerate actions ensures a positive and supportive atmosphere for all involved.

Cost: Online registration is $130.  All participants will receive a program premium.  Race entry for the Marine Corp Marathon (or any other goal race) is not included in registration.

Program Dates: May 5, 2024 – October 27, 2024

Target Race:Marine Corps Marathon in Washington, DC, on October 27, 2024.  Additional target races may include other fall marathons such as Chicago, New York, Baltimore, Steamtown, Philadelphia, or Richmond.

Orientation: 

Date/Time: Wednesday, April 24, 2024 at 6:30 PM

Location: Zoom – Join the Meeting

Program Staff:

Head Coach/Director: Conroy Zien and Sarah Day

Conroy has completed over 30 marathons, including multiple Boston Marathons, and is an RRCA-Certified coach who began his running career in the FTM Program.  He has been an MCRRC member since 2007 and has been directing FTM since 2012.

Sarah is an RRCA-Certified coach and has been running for over 20 years.  She first joined MCRRC in 2001, joined FTM in 2015, and has been a pace group coach in FTM since 2017.  Sarah has completed over 10 marathons, including multiple Boston Marathons.  She has been directing FTM since 2022.

Support Staff:All coaches and pace leaders have a tremendous amount of knowledge and marathon experience.   Each has trained for their first marathons with FTM and are dedicated and committed to successfully getting you through the training season and to the starting line of your marathon.