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Advanced Marathon Training (Dec – Mar)

Registration is OPEN!

REGISTER HERE.

Program Overview

Goals and Purpose of Program:

This is a program for experienced marathoners who would like coaching support and training partners to prepare for a spring marathon or other distance event.  There is no goal race for the program, although we anticipate that many runners will target the Rock n’ Roll National Marathon or Yuengling Shamrock Marathon in March 2017.  The training is equally applicable to other spring marathons, such as Lower Potomac River, Boston, Myrtle Beach, and Pittsburgh (among others).  While the marathon is the primary focus of the program, the coaches would be happy to provide guidance to runners targeting other distance races, including ultras.

Prerequisites:

To register, you must be a member of Montgomery County Road Runners (“MCRRC”).  The program is designed for runners who have completed at least one marathon.  If you are running your first marathon, please contact the program directors (winter_amt @mcrrc.org) so that we can ensure that you are properly prepared for this program.  You should have a consistent mileage base of at least 25 miles per week at the start of the program, and be able to comfortably complete a 12 mile long run.  We will build to a long run of 22 miles, and average weekly mileage of 40-50 miles per week.  We welcome runners of all paces, from runners with a projected sub-3:30 hour marathon to runners with a projected 6:00 hour marathon.  We believe that any committed runner who comes into the program with a solid mileage base and trains consistently should be able to get to the starting line of his or her marathon, injury free.

Work-Outs:  

We will have two group workouts per week, a long run on Saturday mornings, starting at 7:30 am, and track or tempo runs on Tuesday nights, starting at 7:00 pm.  Track workouts will be held at Montgomery College, Rockville Campus. We aim to provide you with as much variety in long run routes as possible, given the inevitable snow and ice we’ll encounter once winter hits in earnest.

Pace Group Placement:  

At registration, you’ll be asked to give at least one recent race time, preferably at a distance shorter than the marathon, to help us place you in an appropriate pace group.  If you haven’t run a race for a while, we might steer you to one so we can get an idea of your pace.

Program Cost:  

Online registration is $80 and does not include the registration fee for your marathon.  Runners should choose a marathon and register for it independently.

Dates and Orientation:  

Registration for the program will open on October 15, 2016.  Orientation will be held at our first track session on Tuesday, November 29, 2016 at 7:00 p.m., at Montgomery College’s track in Rockville, MD.  The track is located on N. Campus Drive, which is off MD 355 in Rockville. Driving South on MD 355, turn right onto N. Campus Drive, approximately 1/3 of a mile south of Gude Drive.  The track is on the left, and parking is on the right.  Dress for running, as we will have a short track session following orientation.  Our first long run will be 12 miles on Saturday, December 3, 2016, and the last organized run will be Tuesday, March 14, 2017, the week of the Shamrock marathon.

Program Staff

Head Coaches/Directors:  Keith Evans and Terri Scadron

Keith is a RRCA-certified coach who has run race distances from 3K up through 100 miles, a distance he has completed three times.  He regularly competes in both road and trail races and trains with MCRRC’s Experienced Marathon Program (XMP) in the summer. He has coached in 5k, 10k and marathon programs and continues coaching at the MCRRC Stride Clinic.

Terri is a RRCA-certified coach who has run race distances from 5K up through 50 miles.  She ran her first marathon in 2009 and has completed over 40 marathons or ultras since then.  She coaches with XMP in the summer.

 

If you have additional questions, please email Keith and Terri directly at winter_amt @mcrrc.org.

Communication Methods: We will use a Yahoo group to facilitate communications. Everyone will be required to join this group to participate in the program. A link the program’s Yahoo group will be provided in the confirmation message you receive after joining the program, or you will otherwise be invited to join. Participants are also required to join MCRRC-info , the club’s listserv for delivering important club information including race announcements or changes, track closures due to weather or other issues, etc. When joining any of the Yahoo groups, please include your first and last name in the “comment from user” field so that your membership to the group can be verified.

Volunteer Requirement: MCRRC is a volunteer organization. The staff for this and all other training programs as well as that of all the races we conduct are volunteers. To support the club, participants in this program will be asked to volunteer for at least one, if not more, club races or events.

Disclaimer: 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.