Experienced Marathon Program (XMP)
The Experienced Marathon Program (XMP) is designed to train runners with previous marathon and other long distance running experience to improve their marathon. The training schedule is designed to fit most of the fall marathons beginning in mid-September and ending in late November. Many participants completing an early marathon can close out their training season with that marathon or can continue to train with the program. Some typically complete multiple marathons. While there are many metrics to measure success, typically each year 40% of the participants run PR’s and/or Boston Qualifying times. Each participant has his/her own training goals and meeting those goals measures individual success, which is the program’s objective.
Prerequisites: The program is open to runners with experience in long distance training. 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.
Structure: A training schedule that covers the entire season will be provided to each participant following registration. The training schedule will accommodate multiple marathon weekends with appropriate build-ups and tapers. The schedule addresses all days of the week over the 7-month period from May thru November utilizing 5 to 6 running days per week, although in the past some participants have managed with a 4-day per week schedule, with guidance from the coaches. The coaches will adjust the training schedule for individual participants as requested.
All participants will be assigned to pace groups based on recent race data. The pace groups typically range in size from 10 to 20 runners and are designated using the “long, slow distance” (LSD) pace. Each pace group normally has a 15 second LSD pace “window” recognizing the minor spread of abilities and conditioning within each pace group. In the past, LSD pace groups have ranged from a 7:00-7:15 minute per mile LSD pace to an 11:45-12:00 plus minute per mile LSD pace. These paces have historically led to marathon finishing times ranging from 2:45 for the faster groups to 5:30 on the slower end. Some pace groups will have assigned coaches; others may not.
Each pace group will be provided with six different training paces to be used on assigned training days. The various paces will be designed to improve endurance, lactate threshold and oxygen efficiency – all critical components to achieve best marathon performance. Three training days per week are specifically dedicated to (1) long run endurance training on Saturdays, (2) speed workout training on Tuesdays and (3) tempo marathon pace training on Thursdays.
There are two group runs each week. Saturday morning long runs are set to start at 7:00 AM in May and 6:30 AM thereafter, and are mostly run at “long, slow distance” (LSD) pace. These runs are normally loops or “out and backs.” Many start and end in Bethesda and use primarily the Capital Crescent Trail, Rock Creek Trail or the C&O Canal Towpath. The long runs typically buildup to four 20-22 mile runs at a slow pace before reaching a 3-week marathon taper. Tuesday evenings are speed training days, normally starting at 6:30 PM.
The May portion of the program will be informal and will build up to the heart of the training program, starting in June and running through November. The informal part of the schedule has been added to assist participants in “catching up” their training to ease into the typical first XMP long run of 14-miles in early June.
Cost: Online registration is $125 and is non-refundable.
Program Dates: Saturday, May 7, 2022 to Saturday, November 19, 2022
Date/Time: Tuesday, May 3, 2022 at 6:30 PM.
Location: Montgomery College – Building PE, Room 209. See campus map.
Head Coach/Director: Harold Rosen
Harold was a participant in the first year of the XMP program in 2002 and has coached in the program since 2003. He is RRCA certified (Level II). Harold has run 35 plus marathons. This is his 11th year directing the program. He is assisted by a team of RRCA certified running coaches.
A CURRENT MCRRC MEMBERSHIP is REQUIRED to participate in this program. Please note that membership is NOT included in your program registration. PRIOR TO JOINING this program, you must become a member. If you are unsure if you have a CURRENT MCRRC Membership, please contact [email protected] for assistance. Otherwise, please click here to become a valued member.
We will use a private, online group to facilitate communications. Everyone will be required to join this group to participate in the program. Instructions on how to join this group will be provided by the Program Director.
The program director reserves the right in his sole discretion to refuse admission to the program or dismiss any individual from the program whom the program director believes is unsuited for running the specified distance or is unable to meet the demands of the training schedule, or is disruptive to other program participants. Those individuals will be denied entry into the program or dismissed from the program as appropriate. The program director also reserves the right to limit the number of participants in the overall program or in individual pace groups. MCRRC has a No Refund policy. Program registration fees cannot be refunded due to injury, schedule conflict or any other reason.