In Flight Running - Houston Marathon/Half Marathon Group Run Coaching Programs

Welcome To In Flight Running!
Houston Run Coaching, Road Racing, Marathon & Half Marathon Training Programs

Registration Now Open For Our 2010-11 Marathon & Half Marathon Program.
New Members Will Continue To Be Accepted Through September 30th or Until 350 Cap Is Reached

Have The Houston Marathon Lottery Blues? We Have A Remedy

In Flight Expands Season Through February 13, 2011 To Accomodate Other Winter Races

Just like you we are scratching our heads and wondering why in the world the Houston Marathon is implementing a lottery system. Wether you decide to roll the dice with the Houston lottery or spend your money on another fall or winter race we have you covered with excellent training. Our season usually ends with the Houston Marathon on January 30, 2011 but due to the lottery we just expanded our training season to offer long run support through February 13, 2011. That way runners decided to skip Houston this year can continue to train with our group leading up to their race. If you need to talk race strategy with a coach due to the lottery feel free to emails us at info@inflightrunning.com or call us at 713.523.2577. We would love to have you on board with us this season.

In Flight Links For More Info

Register - Sign Up Securely Today Before Septmeber 30th Or Before We Reach Our 350 Cap

FAQs - Check Out Some Frequently Asked Questions About Our Programs

Have A Need For Speed?
Fine Tune Your Running With Hills & Speed Training From In Flight
Join Us Any Time This Summer & Fall For Prorated Program
Doesn't matter what your current speed or pace per mile is we now that every runner would much rather be faster. In Flight's weekday hill and speed workout programs are a great way to put a little more step in your stride. Workouts are designed for all skill levels to improve speed, power and running economy. Check out the programs below that allow you to train once a week on Wednedays or twice a week on Mondays and Wednesdays. Choose from a 5:30 AM or 6:00 workouts start time. For more info and to register on-line check out the links below.

In Flight Speed and Hills Interval Training Programs
Pricing Prorated Based On Registration Date
Hill Intervals Only - Now in session Thru Sep 29th - Wednesdays @ 5:30 AM or 6:00 PM
Speed Intervals Only - 12 week season starts October 6th - Wednesdays @ 5:30 AM or 6:00 PM
Essentials Hills/Speed Combo - Hills now session - speed begins Oct 6th - Wednesdays at 5:30 AM or 6:00 PM
Excel Hills/Speed Combo - Hills and speed now in session - Mondays & Wednesdays at @ 5:30 AM or 6:00 PM

In Flight Partners With Fleet Feet Houston & New Balance
New "No Boundaries" Program Trains Beginner Walkers & Runners For 5K Race
Next 12 Week Fall Season Begins September 16th - Fleet Feet Rice Running Store

In Flight is thrilled to be coaching a new 5K training program called "No Boundaries", a 12 week training program for beginners hoping to run or walk a 5K (3.1 mile) race. The purpose of the program is to introduce participants to the lifetime fitness activities of running and walking and to encourage them to live healthier lifestyles. “No Boundaries” is geared towards walkers or beginner runners, who are looking to improve their fitness level, lose weight or get back into shape. The program has been featured in Runner’s World Magazine, Self Magazine and Family Circle Magazine as a great way to jumpstart a fitness or running program. "We are thrilled to be coaching this new program for Fleet Feet Houston", commented In Flight coach head coach, Michael Merlino. "This will allow true beginners to learn the sport of running from experienced coaches. It is also a great starting point for those who want to get back in shape or build a solid running base before tackling the half marathon or half marathon distances." For more information or to register on-line check out the links below or join us on Thursday, September 9th, at 6:30 PM for a 30 minute info & orientation meeting. If you have questions about No Boundaries email us at info@inflightrunning or call Coach Michael at 713.523.2577.

For More Info Click Here

Register On-line Now

Get The Latest Scoop On Our Training Programs Along With Free Running Articles & Tips
Check Out Our Blog & Updates On Twitter & FaceBook

Want to learn more about our group, get some great articles and tips and the latest updates on what we are doing? Then visit our Blog or check out our public updates on Twitter and Facebook. These are open to any runner world wide who wants to tune in. If you join us for our next training season we also have a members only Twitter and Facebook group to keep you connected with your coaches and your team mates.

In Flight Blog Written By Coach Michael Merlino

In Flight Twitter Page

In Flight FaceBook Page

About Our Training Programs
Our Our mission Is Simple ... To "Take Your Running To New Heights"!

Whether you want to learn the sport of running, take your running to the next level or earn that elusive Boston qualifier, we can help. In Flight Running is a fresh, new approach to coaching runners. Our program uses the sport of running as a way to lose weight, get fit, maintain a healthy lifestyle and improve running speed, efficiency and performance. In Flight Running also focuses on coaching runners on how to run smart and avoid injuries during our training programs. Running schedules are designed for runners of all fitness levels to prepare them for marathons and half marathons. Specialized training is also available to help runners prepare for a Boston Marathon qualifying time or compete in local road races.

If you are a road racer (5K, 10K etc.) or want to just become a faster runner, our hill and speed training programs will help you improve your pace, run more efficiently and help you shoot for that next personal record (PR). These mid-week interval training programs are designed for both beginner and advanced runners so you get the training you need without risking injury.

If you are not training with a race goal in mind our program is a great way to run with a group and learn how to be a better runner. Professional coaches help you with the latest, research-based running techniques and programs available.

Since we started our program in 2004 almost every one of our runners who has toed the start line for a marathon or half marathon has made it to the finish line. Most of our experienced marathoners and half marathoners have completed their races with personal bests while many of our first timers have enjoyed respectable races and reached the finish line injury-free.

In Flight Group Run Coaching & Training Programs Include Many Benefits
We think we have some unique benefits lined up for our participants. Here are the highlights of what is included in our run coaching programs. The benefits below may vary depending on the training package.

Weekly Saturday Group AM Long Run
Most group long training runs originate at our meeting place at Memorial Park and are run to various locations inside the loop including the Memorial/Tangle Wood area, Houston Heights, Downtown Houston, River Oaks, Montrose, Rice University Campus, Hermann Park, University of Houston Campus, Terry Hershey Park, Kemah/Seabrook trails and Huntvsille State Park trails. Each long run includes coaching during your run with manned water and Gatorade vehicles along each running route. Each running route is mapped out using GPS technology with route maps and directions emailed to members each week.
Weekly Thursday 6:00 PM Fleet Feet Rice Store Run
Now members have yet another option to run with a coach mid week. All members can join us for a group run from the Fleet Feet Running Store in West Village for 30-50 minute Rice University/Hermann Park training run. Another weekly opportunity to run with a coach and stay connected with other members.
Running Program & Schedule(s) For Every Runner
Each participant receives a training schedule for all 35 weeks of the season. We currently have the longest training season in Houston. Both Fall and Winter marathoners training for the Houston or San Antonio Marathons or Half Marathons are welcome to start training on our first Saturday training run on May 30th. This early start date allows fall marathoners more than enough time to prepare for October and November races and gives beginners training for the Houston Marathon & Half Marathon an extra few weeks of training to build a solid running base. Plan on running a Fall or Winter Marathon like Chicago, New York, Marine Corp, San Antonio, Dallas or Honolulu? No problem. We have schedules designed for all Fall or Winter marathons and half marathons through mid February. Check out the "Races We Train For" page for a complete list. Pick your race, get a comprehensive training calendar and train with our group to reach your race goal. Unlike most marathon training programs, In Flight Running also includes recommended weight training and cross training days on our schedules so you improve your running without having other fitness activities conflict with your running goals. Our coaches write challenging but realistic training schedules for every skill level. That way you minimize your risk of injury and better your chances of reaching the finish line or running a new personal best.
Weekly E-mail Newsletter
Our weekly newsletter is not just your average running newsletter but a weekly game plan for our running members. The newsletter is loaded with running tips, articles, upcoming In Flight events, Houston running events and races, running news and links to on-line running tools and local wellness professionals. More importantly the newsletter gets our runners mentally prepared and motivated for the running week ahead. We keep you up to date with the latest info you need to know to get the most out of every training week.
Free Cotton "In Flight" T-shirt
Included with marathon/half marathon program #1, program #2, or our "Excel" program
Available in unisex style T-shirt only
Free Brooks Moisture Transfer Racing T-shirt or Tank
Included with marathon/half marathon program #1, program #2, "Excel" program or our summer 10 week track our hill training programs.
Available in men and women's styles. Your choice of T-shirt or tank.
Long Run Road Trips
If you are a runner in the Greater Houston Area, you may be getting really bored with the same old long run route. So we vary the training location and terrain throughout the running season and take an occasional Saturday long run road trip to prevent boredom and change the scenery. Our long run road trips may take you to the soft trails of Huntsville State Park north of Houston, Kemah and Seabrook's running trails, Galveston's Strand and Seawall or West Houston's Terry Hershey Park. All of our long road trips are designed to prevent long run boredom, experience various running trails across the Greater Houston area, have fun and still get some serious training in.
Marathon & Half Marathon Road Trips
We will be offering two weekend racing road trips this year to the Niagara Falls International Marathon/Half Marathon on October 25th and the San Antonio Rock n Roll Marathon/Half Marathon on November 15th. Join us this year with trips to Niagara Falls and San Antonio as we take the show on the road for some great out of town racing experiences.
Race Of The Month Series
Recommended Races To Prepare For the Houston Marathon & Half Marathon
We are big believers that runners need to practice running in a race environment in varied distances throughout the season. Long distance runners can still benefit from short races (5Ks, 10Ks) and road racers can still benefit from running longer distances (10 miles, 20K, Half Marathon etc.). Road racing is a great chance for every runner, regardless of skill level, to take their new skills and current fitness level for a test drive every few weeks and get an "offical time" for their efforts. Every time you run a race you learn new racing strategies and get more comfortable running with a crowd. Getting official race times on our runners also gives us more data that we can use to fine tune each runner's coaching and goals. In Flight recommends a race each month and includes these races on our training schedules as training options. Racing also supports our local Houston grass roots running clubs, charities and organizations and makes the Houston running community even stronger.
Pacing Guidance and Feedback Based On Actual Race Data
Beyond coaching our runners on how much mileage they should do each day of the week, In Flight Running offers guidance on proper pacing goals for each type of training run on the schedule. During the season we capture all of our runner's official race times for every race they complete. With race history captured our coaches can help set realistic pacing goals for each runner's goal marathon or half marathon. In 2009 our runners will have 24/7 access to a password protected area on our website where they can play "what if" with their numbers and determine proper pacing for training and racing based on race and VO2 Max testing. These on-line progress reports will give runners pacing estimates for each type of training run on their schedule and an estimate of a pacing goal for their goal marathon or half marathon. That way each runner has a realistic goal of what pace they can physiologically maintain during their goal race based on an entire season of training and racing.
Free Monthly Seminars - First Thursday Night of Each Month
There is much more to the sport of running than meets the eye. The more we coach people the more we realize how important it is to give our runners as much information on running, fitness and nutrition that we can possibly pack into one season. For this reason In Flight Running offers free monthly seminars from Houston’s top fitness and wellness professionals. Learn the latest from fitness trainers, podiatrists, sports chiropractors, dietitians, massage therapists and running experts. Our seven monthly seminars are held at various locations at 6:30 PM on the first Thursday of each month (May 2009 - December 2010) at various locations in the Greater Houston area.
Free Quick Seminars - Following Some Saturday Long Runs
During the first few weeks of the season we offer free, short runner seminars following long runs. Most seminars last no more than 20-30 minutes and cover important topics that runners need to know early in the training season.
Metabolic Testing Services- Resting Metabolic Rate (RMR) & VO2 Max/Anaeroboc Threshold (AT)
Testing For Heart Rate Training Zones, Anaerobic Threshold & VO2 Max
Takes Your Training & Your Running To A New Level
Services offered by Merlino Fitness - separate fee applies & not included in In Flight registration fee
We offer our runners metabolic testing services to scientifically measure each runner's ability and unique heart rate training zones. Monitoring your heart rate and staying within your personal training zones assures you that most of your running is aerobic where burning fat and building endurance is the name of the game. Training in your true heart rate zones literally trains your body to utilize fat stores as a secondary fuel source during long distance running. Knowing your anaerobic threshold is also a great tool to help you gauge your performance during training runs and races. Metabolic testing fees are not included in the In Flight Running program cost. For more information about metabolic testing including resting metabolic rate (RMR), anaerobic threshold (AT) and VO2 max check out the metabolic testing link on the MerlinoFitness.com website. In partnership with Merlino Fitness, In Flight Running offers metabolic testing services to our members and any other runners in the Greater Houston area who can benefit from this great service.
Resistance Training Workshops
Get Strong & Reduce Injury Risk
Services offered by Merlino Fitness
25% Discount For In Flight Runners
Separate fee applies & not included in the In Flight registration fee
To weight train or not to weight train…that is the question. We believe that a safe, resistance training program will improve your running and reduce your risk of running injuries. Our experience has shown us that many runners struggling to improve or who suffer from re-occurring injuries do not weight train. Most of us who love running want to prolong our running career so as a part of your program we offer group weight training instruction to educate our runners on how to weight train efficiently. Certified Personal Fitness Trainer and In Flight Head Coach, Michael Merlino, offers weight training workshops to In Flight runners throughout the season. These workshops are also offered to all Houston area runners. All weight training workshops are currently held at the Houston Downtown YMCA Separate fee applies but all In Flight Runners receive a 25% discount.
Meet Interesting People
After many seasons of coaching long distance runners we have realiized that running is truly a group sport. A great way to hold yourself accountable to your running goals is to run with others while under the guidance of coaches who know what it takes to get you to the finish line. Our runners come from all age groups, experience levels and walks of life so it is also a great chance to meet interesting people and a few life-long friends along the way. Our group programs give you the chance to hang out with others who love the sport of running and be coached by people who live and breathe it. We love running and we want you to have as much fun during each group run that you can possibly stand while you become a better runner with every stride you take.
Monthly Happy Hours - Third Thursday of Each Month
We love running but sometimes it is great to get the group together to socialize, break bread together or share an ice cold beer at a local pub. During the season we organize group events like monthly happy hours on the third Thursday of each month (July - December). This is a great opportunity to get to know the entire group and build team comaraderie. We also use our monthly happy hours as send off parties for our fall marathoners & half marathoners who are traveling to other cities to run their goal races.
In Flight Annual Group Events - BBQ, Astros Night, Rockets Night & Pasta Dinner
Our annual group events include our October Family Barbeque, November In Flight Houston Rockets Nite and our January 15, 2010 pre-marathon "Pasta Loading Dinner". These are great opportunities to take a break from our running and celebrate our successes throughout the season. (separate fees may apply and are not included in In Flight registration fee)
10% Member Discounts On Fitness Gear From The MerlinoFitness.com Store
In Flight team members receive a 10% discount on all running, fitness and nutrition products available online from the MerlinoFitness.com E-Store. Just shop on-line and enter an In Flight promotional code at checkout and your discount is applied. Your order can be shipped to you during the week or picked up at each Saturday group long run.
15% Member Discounts On Sports Massage From Ruiz Sports Therapy
One of In Flight Founders and Head Coaches, Duval Ruiz is also a licensed massage therapist who specializes in sports massage for runners. In Flight runners receive get their first massage at 50% off and and enjoy a 15% discount off of any massages booked during our training season.
10% Member Discount on Running Shoes & Apparel From Fleet Feet Sports
Houston's original running store has 4 convenient Houston locations (Rice Village, Sugarland, Voss/Woodway & Kirkendahl locations). Shop & get fitted with experienced staff who truly know and are passionate about the sport of running. Fleet feet carries the seven major lines of running shoes for one of the best selections of sizes and styles in the Greater Houston Area.
Build And Buy Programs That Match Your Lifestyle and Running Goals
During our 34 week season we offer two different marathon/half marathon training options. You choose the mix of running services you need based on the amount of time you can commit to training, where your interests lie and your personal running goals.

Marathon/Half Marathon Program #1 (35 Weeks)
Weekly Long Run Support - 10 Weeks Hills - 10 Weeks Track
This comprehensive package includes everything you need to improve your running and get you prepared for your big race. Long runs are held on Saturday mornings and track and hill workouts are held on Wednesdays at 6:00 AM or 6:00 PM.

Marathon/Half Marathon Program #2 (35 Weeks)
Weekly Long Run Support Only
This package includes the essential long run support for those that can only commit to weekend training runs. Most long runs start from Memorial Park and are held on Saturday mornings at 6:00 AM.

Group Hill Training Program (10 Weeks)
This program includes 10 weeks of mid-week hill training during the first half of our season (July 29th - September 30th). Purchase with Marathon/Half Marathon Program #1 or separately. You don't have to sign up for one of our marathon/half marathon training programs to purchase this package. All Houston area runners are welcome.

Group Speed/Track Program (10 weeks)
This includes 10 weeks of mid-week hill training during the second half of our season (October 7th - December 9th). Purchase with Marathon/Half Marathon Program #1 or separately. You don't have to sign up for one of our marathon/half marathon training programs to purchase this package. All Houston area runners are welcome.
Full Access To Your Head Coaches
This may not sound like a big deal but this is a rare commodity in the run coaching business, especially with huge running groups. A group run coaching program is not worth much if each individual does not have full access to not only the assistant coaches but the head coaches as well. This is even more important for beginners so we offer full access to all of our coaches to ask questions and keep you on track with your training. In Flight offers full access to our assistant & head coaches via cell phone, email and on-line chat (Yahoo, Google Talk, Windows Messenger, AOL Messenger & Skype). Just load us up on your chat buddy list and find us on-line when available.

Training Programs - Services & Fees
Below is a breakdown of the various run coaching programs we will be offering during our 2008-09 season and the registration costs for each.