Experienced Marathon Program (XMP)

REGISTRATION IS OPEN!

The Experienced Marathon Program (XMP) is designed to train runners with previous marathoning and other long distance running experiences to improve upon their training and racing outcomes. The program officially begins in June (there will be informal group runs in May as registration fills and pace groups are being organized). The program officially extends to Thanksgiving, but typically carries into early December. There is no one goal marathon race – participants may choose their own marathons.

The typical marathon season for XMP begins with the Erie Marathon in early April and extends most normally to the Rehoboth Marathon in early December. Participants run as few or as many marathons as they wish to throughout the season. Some don’t run a marathon at all while some choose to run ultra-marathons. There are also typically a few first time marathoners in the program, based on past running  and run training experience and at the descretion of the Program Director.

2026 proudly celebrates the 25^th anniversary of XMP, founded in 2002 by Michael Broderick, who for 7 years served as National Coaching Instructor for the Road Runners of America. In that time, he trained at least 1,200 runners into the coaching ranks of the Road Runners. He was recognized posthumously by MCRRC for his Lifetime Achievements with the club. Customarily, we have a 35 to 45% Personal Best outcome rate and a 35% Boston Qualifying rate each year. However, the real test is measured by each participant’s personal goals- we strive to help every participant train to meet and exceed those goals as our bottom-line measure of XMP success.

Prerequisites:  The program is open to participants with experience in long distance running. There is no minimum pace restriction. If you have 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:  XMP provides a full season training schedule to all participants following registration. The schedule typically includes a long-run peaking schedule of 14-weeks followed by a taper of 3-weeks leading up to marathon day and accommodates training peaks and tapers for 10 different marathon weekends (including many popular fall marathons). The schedule can be adjusted to accommodate additional marathon weekends as requested by individual participants. In addition, adjustments can be suggested to accommodate individual needs such as injury recovery, aging (tell me about it), or vacations.

Participants are assigned to pace groups based on recent race data so that each pace group has a “weighted” average pace. We prefer to use 10K race times to determine assignments, but can use other race data as well.  Pace groups typically range in size from 8 to 20 runners, and the program typically has 15 to 16 pace groups per training season.

We use our own formula to create 6 different training paces for each group, designed to improve endurance, lactate threshold, and oxygen efficiency – all critical components to peak marathon performance. Each week focuses on three important training runs: a zone-2 endurance run of anywhere from 14 to 20-miles (group long runs on Saturday mornings), zone-4 and 5 speed workouts (group speed workouts typically run at a track), and zone-3 tempo and/or zone-4 threshold pace (tempo marathon pace or high-intensity training on Thursdays, often done individually or informally with others).

Historically, LSD (long slow distance) pace groups have ranged from a 7:30-7:45 minute/mile LSD pace to an 11:00-11:15 minute pace.  Each group has a 15-second LSD (long slow distance) pace “window,” recognizing the minor spread of abilities and conditioning within each group. Long range from 14 to 20 miles in distance and build to four pre-marathon 20-mile long runs, leaving 3-weeks for taper. This pace group structure has led to marathon finish times ranging from 2:45:00 to 5:20:00.

XMP has a variety of coaches spread out among the groups. Not all groups will include a pace coach. Coaches may assist in pacing, but participants are expected to monitor their own pace as assigned. XMP coaches are available to consult with any participant upon request, regardless of group assignment.

Locations: Saturday morning group long runs begin at 6:30 AM, often starting from Bethesda utilizing the Capital Crescent Trail, Rock Creek Trail, closed sections of Beach Drive and, on occasion, the C&O Canal Towpath. Other locations may also be considered. Tuesday evening group speed training for VO2Max and lactate threshold, are typically run at the Montgomery College (Rockville) track starting at 6:30 PM. Track locations are always subject to change.

Cost:  Online registration is $141.48 and is non-refundable. This price includes the registration + processing fee. You may pay less in processing fees per participant if you add more items to your cart. Long runs are often supported by complimentary refreshments and participants will receive a program premium, such as a race singlet or t-shirt. Race registation fees or any associated travel costs are the responsibility of each participant.

Program Dates*: Saturday, June 6, 2026 to Saturday, November 7, 2026

* There will again be informal conditioning runs on Saturdays in May, and some XMP groups normally extend to Thanksgiving

Orientation: 

Date/Time: April 28, 2026 at 6:30 PM

*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. You may also contact the Program Director with any questions.

Location: Montgomery College – Room GU-222/224 (see campus map)

Program Director: Harold Rosen

Harold was a participant in the first year of XMP in 2002, was certified as a Level-1 RRCA Coach in 2002 by Mike Broderick (founder of XMP), and became an XMP coach in 2003, subsequently becoming a Level-2 RRCA Coach. With the passing of Broderick in 2010, Harold was asked to become the Program Director, a role he has maintained since 2011. Also, within USA Track and Field, in addition to national age competitions, Harold has become certified by USATF as a Marathon Coaching Specialist.

The Program Director reserves the right to refuse any participant admission to the program, as well as to dismiss a participant who is unable to safely maintain the training schedule or voilates MCRRC’s Code of Conduct or Training Program Participant Policy.