In Flight Running - Houston Texas Group Run Coaching Programs For Marathon, Half Marathon, 10K, 5K Distance

Welcome To In Flight Running!
Houston Run Coaching, 5K, 10K, Half Marathon & Marathon Training Programs

Registration For Our Marathon/Half Marathon Season Has Been Extended Through September 30th!
For Runners Training For A Half Marathon or Runners With A Solid Base Training For A Marathon.

2011-12 Marathon & Half Marathon Training Program Registration Is Still Open!
Choose Your Race Goal - We'll Get You Ready!

The Houston Marathon lottery is over and whether you got a spot or not we are ready to train you for any marathon or half marathon race goal. You pick your goal race and we provide a comprehensive training schedule and great coaching to get you to the start line and earn your first or next medal. In Flight now offers the longest training season in Houston at 9 months so you have plenty of time to train for the early fall series races (Chicago, San Antonio, New York, Marine Corps DC). Our longer season allows you the opportunity to train for multiple races or other great, close to home races like Austin, Galveston, New Orleans Rock n Roll, Fort Worth Cowtown or the Inaugural Woodlands marathons and half marathons.

If you need to talk to a coach about race strategy and whether our program is for you email us at info@inflightrunning.com or call our hotline at 713.523.2577. We would be glad to answer your training or running questions.

In Flight Links For More Info

FAQs - Check Out Some Frequently Asked Questions About Our Programs

Register - Sign Up Securely Today Before We Reach Our 350 Member Cap

Submit Runner Profile If You Join - So We Can Get You Started Right Away With The Schedule You Need

Too Busy To Train For An Entire Marathon Season?
Then Join Us When You Can For Any Saturday Long Run For $10.00
Purchase A Guest Drop In For Full Long Run Support

Maybe your job or family does not allow you the opportunity to train with a group for the entire marathon season but you would love to have great long run support and coaching from time to time. In Flight is your ticket to a quality drop in long run. We offer full fluid support every 2 - 2.5 miles of each long run and email you maps and turn by turn directions of our weekly running routes before the run. You have miles to knock down. Let us do the heavy lifting and come out and enjoy a drop in long run with one friendly and knowledgable group of coaches and runners. Keep us in mind late in the season when you need to complete that peak 20+ or 12+ long run for a marathon or half marathon. Please register for our drop in long run no later than 8:00 PM on the Friday before any scheduled long run. Also complete and sign an In Flight waiver and bring it with you to your long run. This is also a great way to try our group before you commit to a full season of training with us.

If you have questions about our drop in long run contact us at info@inflightrunning.com or call our hotline at 713.523.2577.

In Flight Links For More Info

Register For One or More Drop In Long Runs By Date & Route Location

Complete An In Flight Waiver and Bring It With You When You Sign In For Drop In Long Run

Have A Need For Speed & Hills?
Want To Work On A New PR (Personal Record) @ The 5K or 10K Distance?
Fine Tune Your Running This Spring With Our PR+ Interval Training Program

Doesn't matter what your current speed or pace per mile is we know that every runner would much rather be faster. In Flight's spring hill and speed workout program is a great way to put a little more step in your stride. Workouts are designed for all skill levels to improve speed, power, running economy and capturing a new personal best at the 5K to 10K distance during the Houston Marathon off season. PR+ includes a Monday speed workout at either Lamar High School or Memorial Park and a Wednesday hill training workout on Buffalo Bayou. Both 5:30 AM and 6:00 PM workouts are offered on both days. Can't commit to 2 workouts per week? Then choose between just speed on Mondays or just hills on Wednesdays. For more info on PR+ and to register on-line check out the links below.

In Flight PR+ Speed and Hills Interval Training Program - Start Training Today!
Prorated Price For Remaining 5 Weeks: $52.10 For Speed & Hills - $31.25 For Speed or Hills Only

PR+ Spring Interval Training - Mon & Wed Through Wed May 11th @ 5:30 AM or 6:00 PM

The Benefits Of VO2 Max Metabolic Testing - KRIV Fox 26 TV Houston
In Flight Running Head Coach Michael Merlino
Reporter Kristin Kane & Meteorologist Dr. Jim Siebert
February 23, 2011 - 9:00 PM News Hour

Coach Michael had a blast putting Houston Fox 26 reporter Kristin Kane and Meteorologist, Dr. Jim Siebert to the test with live, in studio, VO2 Max testing to determine their true heart rate zones for fat burning and improved performance. They both fared well and learned how you really don't have to kill yourself on the treadmill or outdoors to burn body fat. For more info on the benefits of metabolic testing including VO2 max, anaerobic threshold and resting metabolic rate (RMR) check out the links below at Coach Michael's fitness website, MerlinoFitness.com. You can also purchase your own testing services on-line.

More Info
Purchase Testing Services On-line
View in Windows Media
View in Quicktime

In Flight Partners With Fleet Feet Houston & New Balance Shoes
"No Boundaries" Program Trains Walkers & Runners For 5K Or 10K Distances
Summer Session Starts May 26th - Now Open For Registration

In Flight is thrilled to be coaching a new 5K/10K training program called "No Boundaries", a 12 week training for runners of all skill levels who want to train for a 5K (3.1 mile) or 10K (6.2 mile) race. The purpose of the program is to introduce participants to the benefits of the sport of running and to encourage healthier lifestyles. “No Boundaries” offers 6 different training schedule levels from 5K walkers to 10K intermediate runners who are looking to improve their fitness level, lose weight, get back into shape or tackle that new personal record (PR). 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. Our Spring Season is sold out but registration is now open for our Summer Season which begins on Thursday, May 26th. If you have questions about No Boundaries email us at info@inflightrunning or call Coach Michael Merlino at 713.523.2577.

Attend An Info Session - RSVP for a spring meeting to meet the coaches, learn more and sign up on the spot

For More Info & To Register 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 Running Blog

In Flight Twitter Page

In Flight FaceBook Page

No Boundaries Twitter Page

No Boundaries 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 Rice Village for a 3 - 6 mile run 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 8 1/2 months of the season. We currently have the longest training season in Houston. This year trainng starts on May 28th and continutes through February 12, 2012. Our 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 more 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 Weekend, Essentials or "Excel" programs
Available in unisex style T-shirt only
Free Brooks Moisture Transfer Racing T-shirt or Tank
Included with marathon/half marathon Weekend, Essentials or "Excel" programs or our summer 12 or 24 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.
Free Monthly Seminars
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 monthly seminars are usually held at the Fleet Feet Rice store.
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
35% 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.
Weekly Running Happy Hours With our Friends At Brian O'Neill's Running Club
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 our own monthly happy hours. Recently we have teamed up with Brian O'Neill's Running Club (BON) for free running happy hours each week on Tuesday nights. In Flight memners who join BON (BON is free) have access to loose short runs around the Rice loop from the pub's location in Rice Village. 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 annual pre Houston Marathon Pasta 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 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 8 1/2 month 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.

"Excel" - Marathon/Half Marathon Program (38 Weeks)
Weekly Long Run Support - 24 Weeks Hills - 24 Weeks Track
Cost: $325.00
This comprehensive package includes a weekly long run, hill workout and speed workout to really take you to the next level and get you revved up for your big race. Long runs are held on Saturday mornings and track and hill workouts are held each week on Mondays and Wednesdays at 5:30 AM or 6:00 PM.

"Essentials" - Marathon/Half Marathon Program (38 Weeks)
Weekly Long Run Support - 12 Weeks Hills - 12 Weeks Track
Cost: $255.00
This 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 each week on Wednesdays at 5:30 AM or 6:00 PM.

"Weekend" - Marathon/Half Marathon Program (38 Weeks)
Weekly Long Run Support Only
Cost: $170.00
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 or local Fleet Feet Runing stores (Rice & Woodway/Voss location) and are held on Saturday mornings at 6:00 AM.

Group Hill Training Program (12 Weeks)
Summer & Fall Sessions Available
Cost: $75.00
This program includes 12 weeks of mid-week hill training during the first half of our season. Purchase with our "Essentials" or "Excel" Marathon/Half Marathon Programs 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.

Running hills and cross country running is a great way to increase power and strength in both the upper and lower body. The strength gained from hill training also prepares runners for speed work, bounding drills and additional fine-tuning needed to increase turnover, speed and pace. Hill training dramatically improves cardiovascular endurance and prepares runners for the long marathon/half marathon training season ahead. By mimicking the terrain runners will experience on race courses we not only make them physically stronger but mentally prepare them for the challenges they will face on a race course. This program is designed for both beginners and advanced runners with varied workouts for each skill level.

Hill training is held on the hills of Allen Parkway/Memorial Drive between Shepherd Drive and Waugh Drive. We meet on the big hill adjacent to Buffalo Bayou across the street from St. Thomas High School. Runners have a choice of a 5:30 AM or 6:00 PM Wednesday workout. You do not have to be a member of our marathon training program to purchase this package. Any Houston area runner who can benefit from this 12 week hill training program is welcome to join.

Group Speed/Track Program (12 weeks)
Summer & Falls Sessions Available
Cost: $75.00
This includes 12 weeks of mid-week speed training during the second half of our season. Purchase with our "Essentials" or "Excel" Marathon/Half Marathon Programs 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.

Track or speed workouts on a 1/4 mile track are essential for improving speed, turnover and running form. But speed work that is performed too soon during a marathon training schedule can put an un-seasoned runner on the injured list real quick. To minimize injury we schedule our speed training during the second half of our Houston Marathon/Half Marathon training season following hill training. We also vary track workouts based on running skill level and incorporate other techniques and running drills. Seasoned runners who really want to get fast and shoot for improved race times are given more challenging track workouts

Speed training is held at Lamar High School Track located at Alabama & Eastside Drive. Runners have a choice of a 5:30 AM or 6:00 PM Wednesday workout. You do not have to be a member of our marathon training program to purchase this package. Any Houston area runner who can benefit from this 12 week speed training program is welcome to join.
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.