In Flight Running - Houston Marathon & Half Marathon Group Run Coaching Program

Welcome To In Flight Running!
Houston's Run Coaching, Marathon & Half Marathon Training Program

Registration Now Open For Our 2010-11 Marathon & Half Marathon Program.
Training Starts May 29, 2010 - Go To The "Info Meetings" Link Above To RSVP For A Spring Info Meeting!

Congratulations Houston Marathon & Half Marathon Finishers!
Special Thanks Go Out To Our In Flight Runners For One Great Running Season!

What a great day it was for the 38th running of the Houston Marathon! A perfect weather day meant many more finishers and medals. In Flight Running would like to congratulate all runners who toed the line whether you finished the race our not. We would especially like to thank all of the In Flight members who trained for the marathon or half marathon with our training group. This was one season to remember with runners like, Sarah Ward (pictured to the left) who completed her first marathon and ran in honor of her brother Hunter. If you are looking for a solid training program with professional coaching to train for your first marathon or half marathon or improve your time next year we hope you consider In Flight Running.

Lock Down Your Training Program For Next Season Before We Reach Our Cap
Join Our 2010-11 Marathon/Half Marathon Training Program - Training Starts May 29th

Unlike the Houston Marathon which will make you wait until July 27, 2010 to register for the next race, we are opening up registration or our next training season now at a discounted rate. Register for any of our 3 marathon & half marathon group training now. Training starts on Saturday, May 29th and continues through the running of the 39th Houston Marathon/Half Marathon on Sunday January 30, 2011. Train for the Houston Marathon or Half Marathon or other fall and winter races including the San Antonio Rock n Roll Marathon and Half Marathon, New York City Marathon, Marine Corps Marathon, Dallas Marathon & Half Marathon, Austin Marathon & Half Marathon and more. For detailed info on our programs scroll down to the bottom of this page. If you have questions email us at info@inflightrunning.com or call us at 713.523.2577 ext 3. Take your running to new heights next season with In Flight Running. Remember to mark your calendar for July 27th and register for the 2011 Houston Marathon or Half Marathon before it sells out again.

In Flight Launches New "PR+" Fine Tuning & Road Racing Program

12 Week Program Focuses On Improving Speed, Strength & Shorter Distance Race Times
Training Starts Monday February 22nd - Ends May 15th With Beach To Bay Marathon Relay
PR+ Program Registration Is Now Closed
Check Out Our Marathon/Half Marathon Training Program or Summer/Fall "Excel" Speed & Hill Training

We used to call this our off season program but now realize that most runners who want to improve can't really afford to have an off season. At the request of our members who are already getting antsy after completing the Houston Half Marathon or Marathon we have added this new 12 week program. The purpose of this program is to offer solid training during the Houston Marathon's off season and improve speed, strength and 5K & 10K race times. Both a 5:30 AM and 6:00 PM workout is offered on Mondays and Wednesdays. Mondays will consist of weekly alternating short distance track and mid distance speed play interval workouts. Wednesdays will consist of weekly alternating short distance hill drills and medium distance cross country workouts. Training sessions will be held at Lamar High School, Memorial Park and the hilly terrain of the Allen Parkway & Memorial Drive running trails. Training starts Monday, February 22nd and ends on Wednesday May . The season includes a planned group trip to the inagural America's Run 5K/Half Marathon at Cowboys Stadium in Arlington Texas on April 11th. The season also concludes with another planned group trip to Corpus Christi Texas to run the Beach to Bay Marathon Relay. The Beach to Bay is one of the country's best marathon relays where teams of 6 runners each run a 4.36 mile leg. Space is limited so register today, get faster and race with us in Houston and across Texas this spring!

Read The Press Release

In Flight Partners With Fleet Feet Houston & New Balance

New "No Boundaries" Program Trains Beginner Walkers & Runners For 5K Race
Training Program Starts Thursday February 25th - Fleet Feet Rice Store
Registration Closes Wednesday, February 24th @ Midnight

In Flight is thrilled to be coaching a new 5K training program called "No Boundaries", a 10-12 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." To learn more or to register check out the link below. Information meetings will also be held at Fleet Feet Rice on Saturday, February 6th at 9:00 AM or Thursday, February 11th at 7:00 PM.

More Info or Sign Up On-line

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.