Experienced Marathon Program (XMP)

The Experienced Marathon Program (XMP) is designed to train runners with previous marathon and other long distance running experiences to improve their training and racing outcomes. The program begins in early May using the month of May to ready participants for the more formal training schedule beg inning in June and carrying into December. The training schedule is designed to fit most of the fall marathon weekends beginning in September through November. Participants of any pace are welcome; it is not an intimidating program. In addition to marathon goals, participants often use the program to train for shorter distance races. XMP is also used by many as a “best” training program for ultra-marathons. Depending on the nature of past running experience, a few participants may be admitted to train for their first marathon. A number of participants typically run multiple marathons during and past the training season. While many metrics are used to measure success, many participants run PR’s and/or Boston Qualifyers each year.  All participants have their own training goals and meeting those goals measures the success of the program. The overall objective of the program is for each individual to meet or exceed their purposes for training. It is a reasonably demanding program, but is also fun.

Prerequisites:  The program is open to runners with experience in long distance training. There is no minimum pace restriction. If there is a question or concern, please contact the Program Director prior to registering.  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 typical 3-week 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 Program Director. The Program Director will adjust the training schedule for individual participants as requested.

All participants will be assigned to pace groups based on recent race data. Preferrably, a recent race time will be of a 10K distance, but other distances and times can be used as well. 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 7:30-7:45 minute per mile LSD pace to an 11:15-11:30 minute per mile LSD pace.  These paces have historically led to marathon finish times ranging from 2:45 for the faster groups to 5:00 on the slower end. Some pace groups will have assigned coaches to run with; some may not. Every group will have runners experienced in training with the program. All coaches are available to assist any participant regardless of the participant’s pace.

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 best marathon performance. Three training days per week are specifically dedicated to: group long run endurance training on Saturdays, group speed workout training (typically at a track) for lactate threshold training and oxygenation on Tuesdays, and tempo marathon pace or high-intensity training on Thursdays (often done individually or in informal groups arranged by participants).

The Saturday morning group long runs typically start at 6:30 AM, often from Bethesda, using primarily the Capital Crescent Trail, Rock Creek Trail, closed sections of Beach Drive and, on occasion, the C&O Canal Towpath. Participants are required to carry hydration on every long run. The program will provide water refill opportunities approximately every 5 miles. The long runs typically buildup to four 20-mile runs for each marathon weekend along with a 3-week marathon taper. The Tuesday evening track workouts are speed training days, typically run at the Montgomery College (Rockville) track starting at 6:30 PM.

The May portion of the program will be more informal and will build up to the heart of the training program starting in June. This 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. As registration continues, the month of May will be used by the coaches to set up informal pace groups.

Cost:  Online registration is $135 and is non-refundable.

Program Dates: Saturday, May 4, 2024 to Saturday, November 30, 2024

Orientation*: 

Date/Time: Tuesday, April 16, 2024 (date is subject to change – please check back!)

*Note: You do not need to register for the program in order to attend orientation. We will be providing an overview of XMP and will answer any questions you may have.

Location: Montgomery College – Room TBD.  See campus map.

Program 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 became the Program Director in 2011. Harold is an RRCA-certified (Level II) coach and has run 35 plus marathons.  As a senior runner and coach, he has served as a motivating force to most all who know him.

Co-Director: Brad Stewart

Brad has trained with XMP each year since 2013 and began coaching with the program in 2016.  He became Co-Director in 2023. Brad is an RRCA-certified (Level II) coach. In addition to coaching, he has served as a member of the MCRRC Board of Directors, including President, from 2018 into 2023.

Coaches:

XMP has a cadre of coaches, many RRCA-certified coaches. The coaches are happy to consult with any participant – not only  to those in their pace group. Each coach is a coach to each participant to the extent the participants’ wish. The coaches are there to assist everyone in the program.