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2010-11 Group
Training Programs

Securely sign up on-line for any of our group training programs or run coaching services.
On-line registration

Marathon &
Half Marathon
Training Program #1

Sat Long Runs
Wed Hills & Speed
Regular Price $235
Register Now For $215
Training Starts May 29th

Our best value for those that can commit to a comprehensive running program. This includes 35 weeks of our marathon/half marathon training program with weekly Saturday long runs, a 10 week season of mid-week hill workouts and a 10 week season of mid-week speed/track workouts. Everything you need to excel this season. For a detailed list of what is included check out the sign up link below.

More Info - Register On-line

Marathon &
Half Marathon
Training
Program #2
Sat Long Runs Only
Regular Price $160
Register Now For $145
Training Starts May 29th

Designed for those who cannot to commit to mid week training but want a weekend only program that includes essential long run support. This includes 35 weeks of our marathon/half marathon training program with weekly Saturday long runs only. Program #2 provides more than adequate coaching to get you to the finish line. For a detailed list of what is included check out the sign up link below.

More Info - Register On-line

Hill Training
10 Week Season
Summer - Aug-Oct - $70

US Marathon Olympic Gold medalist, Frank Shorter, once said that hill training is "speed work in disguise" . In our opinion hill training is the missing link that most runners need to take their running to a whole new level. Mimicking hilly terrain during training physically and mentally prepares runners for what they may face on the race course and can help improve race times from the 5K to marathon distance and beyond. Hill training can be included in our marathon package #1 or purchased separately. For a more information on these Wed Summer workouts check out the sign up link below.

More Info - Register On-line

Speed/Track Training
10 Week Season
Fall -
Oct-Dec - $70

Do you have the need for speed? Who doesn't and honestly the only way you will run faster is to practice running faster in a controlled environment. Improved times with various interval distances on a 400 meter track improves turnover, form, power and can really help bring those race times down. Speed training can be included in our marathon package #1 or purchased separately. For a more information on these Wed Fall workouts check out the sign up link below.

More Info - Register On-line


In Flight Blog
Tune In & Tune Up

Coach Michael is finally breathing some much needed life into the In Flight Blog. Whether you train with us or not every runner world-wide is welcome here as Michael shares running and marathon training tips. He will also cover the Houston and International running and racing scene.

In Flight Running Blog


Metabolic Testing
RMR & VO2 Max
Call 713-523-2577
To Book Your Testing
Whether you are looking to loose weight or increase peformance, metabolic testing can help you reach your goals. Our resting metabolic rate tests rates your metabolism and gives you a gauge of how many calories per day that you need to maintain or lose weight. Our VO2 - anaerobic threshold tests let you know your true heart rate zones to get the most out of your fat burning ability while you do your cardio workouts. Runners and cyclists can also take their sport and racing to the next level by getting heart rate zones to help with realistic heart rate training goals. Check out the links below for more info or to book your test on-line. Call us at 713-523-2577 if you have questions about testing and how it can benefit your fitness goals.

More Info

Recommended Reading
Run Fast by Hal Higdon

Whether you are a beginner road racer or shooting for a new personal best, this book does a great job of breaking down training schedules and drills to run smarter and prepare for race day.

  More book reviews


 

In Flight Running
Houston's Run Coaching, Marathon & Half Marathon Training Program
FAQs - Frequently Asked Questions About Our Programs


Registration Now Open For Our New Off Season Road Racing Program

Registration Now Open For Our 2010-11 Marathon & Half Marathon Program.
Sign Up Before February 14th & Save During Our Early Bird Special!


Here is a list of the common questions we get every year about our programs. If you can't find your answer here feel free to call us at 713-523-2577 (menu option 3) or e-mail us at info@inflightrunning.com.


  • You started your training program on May 30th. Is it too late to sign up now and will I be too far behind?
    No it is not too late to join our program. Our marathon and half marathon programs start up to 4-12 weeks earlier than most in Houston. We do this to accomodate Fall Marathoners who have less time to get ready for October and November races and to give true beginner runners more time to build a solid running base. Registrations are accepted during June, July and August. Each year more than half of our sign ups occur during June and July even though we start training as early as late May.

  • I have never trained for a marathon or half marathon and am a pretty slow runner. Can I really do this?
    We have helped many first time marathoners and half marathoners get to the finish line. Unlike many marathon training programs ours is one of the longest in Houston at 35 weeks. We have done this by design to give beginners more time to build a solid running base and avoid injury and runners trying for Fall races more adequate training weeks to prepare for their race.

  • I am a seasoned runner and have already run a marathon or multiple marathons and want to improve on my personal record (PR). Is In Flight still for me?
    We write beginner, intermediate, advanced and elite training schedules for all of the major races to accomodate all running skill levels. Also if you are gunning for that allusive Boston qualifier we know what it takes to help you train for a qualifying time.

  • Do you group runners in pacing groups so I can run with people that are my speed?
    Unlike many marathon programs in Houston we don't place people in groups by pace or color group but manage the group as a whole. The reason we don't do that up front is we have found that many runners are not aware of what there current pace per mile is or are training at a pace that may not be efficient based on their current fitness level. After a couple of training runs we get a good feel for each runner's pace as runners naturally team up in smaller packs and run with people that are about the same pace. After we have short distance (5K - 10K) race numbers on runners we group runners together by pace prior to some long runs. On a long run the group becomes spread out into many natural pace groups which may only vary by 15 second pace per mile intervals. This makes it easier for runners to progress or move up to the next pack when they improve their pace or downgrade their pace if they are returning from an injury or don't feel at 100% on a training day.

  • Do you have training groups that target race goal times? For example a 4:00 marathon or a 1:45 half marathon etc.?
    We do not coach and group runners based on a race goal. In our opinion this is putting the cart before the horse and is a pretty flawed practice especially for beginners or first timers. Instead of assuming a runner can run a certain race time months before the actual race we would much rather train them well during the season, see how they progress with race times and give them realistic goals based on how they are actually performing. During the season as we get race numbers on each runner we do give them estimates of finishing race times for their goal distance (marathon or half marathon). We can't look in a crystal ball and promise anyone a race time during week #1 of training but with proper training we can give our runners realistic goals during the season that they can physiologically accomplish without getting injured.

  • Do you have separate training groups for marathon & half marathon distances?
    No. We don't really see a need for this. Many training groups in Houston are forced to do this out of shear necessity to manage huge groups of runners. We cap our program at a managable group of 300 runners so we don't have this same problem. The biggest difference between marathoners and half marathoners is the distance of training runs and the total weekly mileage on the schedule. During training runs we meld everyone together into one group. We will always have marathoners and half marathoners in the group that may be training at the same pace so we don't want to cheat someone out of the opportunity of running with someone that is at their same pace and skill level even if they are training for different races and race lengths.

  • Where do you meet for group training runs?
    Most long runs originate from our meeting place inside Memorial Park. We meet in the parking lot adjacent to the softball fields in the northeast corner of the park close to the Westcott Drive entrance to the park. On some weeks we mix it up and meet at other locations like Fleet Feet Running stores, Hermann Park, the Houston Heights, Terry Hershey Park and other city parks that have adjacent running trail access. A couple times each season we plan long run road trips to Seabrook/Kemah Running Trails and Huntsville State Park to vary the terrain a bit in a more scenic setting.

    During our 10 week hill training season we meet on the hill adjacent to the intersection of Memorial and Shepard Drive facing Buffalo Bayou across the street from St. Thomas High School.

    During our 10 week speed training seson we meet at the Lamar High School track. That campus is located close to the intersection of River Oaks Boulevard and Westhiemer Drive.

  • What type of running routes do you run on Saturdays?
    One thing we do well is offer a great variety of long runs routes that we have designed over the past 5 years. They have been carefully designed to prevent boredom, experience a variety of inner loop neighborhoods and running trails and run on a variety of surfaces (concrete, dirt trails, asphalt etc.) to minimize risk of injury.

  • What time do you meet for group runs?
    For Saturday long runs we ask runners to meet at 5:45 for a dynamic warm up stretching session. We give everyone a group pep talk about 5:51 and start running at 6:00 am sharp. On our peak long run weeks (11-12 miles for half marathon or 18-22 for marathoners) we shift our meet time to 5:15 with a 5:30 run start time.

    Hill training and track sessions start at 5:30 am or 6:00 pm sharp on Wednesdays and are about 50 minutes in length not including a warm up. Just show at a time that best fits your schedule. We ask runners to show up 10 - 15 minutes early to warm up and stretch on their own so we can get started promptly at 5:30 am or 6:00 pm. Runners are also welcome to warm up by running to our training site.

  • Looks like In Flight is geared towards a Houston Marathon & Half Marathon training schedule. I want to train for an out of town race. Can I still train with the In Flight group and get training and a running schedule specific to my race goal?
    Most marathon training programs across the country are designed and focused on the local marathon and ours is no different. Last year about 85% of our runners had a goal of training for and completing the Houston Marathon or Half Marathon. If you are interested in training for an out of town race we will also be writing schedules for most of the major ones nation-wide. This year (2008-09) we are adding a formal Fall marathon training group who will start training a month early on May 31st so these runners have more time to prepare for the October, November and December races. Each marathon or half marathon schedule is written in beginner, intermediate and advanced versions to match each runner's current skill level.

    2009-10 Marathon & Half Marathon Training Schedules
    We train for and offer training schedules for most major fall and winter marathons and half marathons. If you have an off the menu request we can usually accomodate you. For a list of the major races we are training for check out our "Races We Train For" web page.
  • I would like to run two major races this year. Do I get two separate schedules?
    Each year we have many runners that decide to run multiple races. We supply our runners with any training schedule they need at the beginning of the season and during. In most cases it is simple as working one schedule until your first race is done, taper and recover for a couple of weeks then transition into the second training schedule. We can help give you feedback on what is appropriate to train for based on your running profile, skill level and how your training is going during the season.

  • I noticed you have two different marathon/half marathon training options. How do I know which one is right for me?
    This year we are offering two levels of marathon/half marathon training along with 2 separate stand alone 10 week mini-camps of hill training and speed training to improve your running further. That way you can purchase only what you need and what you can commit too. Here is a quick recap of each program and which ones we recommend for each skill level. Not sure what you need? Then we recommend signing up for atleast marathon/half marathon program #1 for now. You can always add track and/or hills later in the season if needed.

    Marathon/Half Marathon Program #1 - 35 week season of long runs
    10 weeks of hills + 10 weeks of track
    - $235.00 - $7.03 - $8.03 per week
    BEST VALUE - GREAT COMPREHENSIVE RUNNING PROGRAM

    You get support on weekly long runs plus all of the other goodies mentioned on our home page. You also get a 10 week season of hills and a 10 week season of speed training. This package is great for anyone who can commit to a weekly group long run on the weekends and a mid week group run. This program is designed for more experienced runners who may have already run a marathon or half marathon before and want to improve their marathon/half marathon times.

    Marathon/Half Marathon Program #2 - 35 week season of long runs only
    $160.00 - $4.68 - $5.35 per week
    GREAT FOR THOSE WHO CAN ONLY COMMIT TO WEEKEND GROUP LONG RUNS
    You get support on weekly long runs plus all of the other goodies mentioned on our home page. You also get a 10 week season of hills or speed training. This package is great for anyone who can commit to a weekly group long run on the weekends and a mid week group run on most weeks. For beginner runners interested in this package we recommend choicing the hill package and possible skipping the hills especially if you are training for your first marathon.

    Hill Training Program - 10 week season - $75.00 - $7.50 per week
    This package if purchased separately is 10 weeks of hill training once a week on the hills of Buffalo Bayou adjacent to Downtown Houston. It is designed for both long distance runners and short distance road racers who want to increase power, strength and turnover and prepare for varied terrain on race courses. Even if you don't run your long runs with In Flight you can buy this mini season as a separate training package.

    Speed Training Program - 10 week season - $75.00 - $7.50 per week
    This package if purchased separately is 10 weeks of speed training once a week at Lamar High School (River Oaks Blvd @ Westheimer Road). Speed training is always much riskier than other types of running workouts but we have designed this program to to safer for beginners and agressive enough for experienced runners. Either way this program will improve your speed and running form. We do not recommend this program for runners that have had recent running injuries or little to no running experience. Even if you don't run your long runs with In Flight you can buy this mini season as a separate training package.

  • Why are your marathon/half marathon programs more expensive than some of the others offered in the Houston?
    Very simple...you get what you pay for. Dollar for dollar we offer the best run coaching experience in Houston and offer 2 different marathon/half marathon training programs you can buy exactly the amount of training you need and can realistically commit to. The big difference with us is that every runner gets a chance to know and connect with their coaches and we make an effort to know each runner's name and personal goals. Here are a few reasons why we think our experience is worth every penny you shell out:

    1) We Use Paid, Experienced Coached Not Volunteers
    The largest expense of any business is payroll. The biggest reason we cost a little more is that unlike many training programs we have a staff of paid, experienced and CPR & first aid certified coaches NOT program volunteers. We tried using less experienced volunteer coaches but this did not give us the consistancy and quality we really needed.

    2) We Have No Intentions Of Being HUGE - This Means More Personal Attention For Each Runner
    We do just enough marketing to attract a group with a 300 runner cap and have no intentions of coaching thousands of runners. We like to keep the coach to runner ratio low and give every runner more attention during training runs. We can learn 300 names but learning a few thousand would be clost to impossible.

    3) Unlike Many Group Running Programs We Offer Full Fluid Support
    When we survey our runners on how we are doing one of the things they like the best about our programs is that we offer full fluid support (water & Gatorade) along every running route instead of forcing runners to carry their own fluids. Our runners have enough on their plate just completing their long run so that last thing we want is them worrying about is getting adequate fluids in the Houston heat.

    4) We Don't Go Home Until Every Last Runner Finishes
    We don't pack up and leave until every last runner completes their planned mileage for every group run. So no matter how slow you are you will never be abandoned during a long run. We always have someone at our home base to watch over our cars and make sure you get back safely after every group run.

    5) Every Runner Has Direct Access To In Flight Founders/Head Coach
    Each runner has direct access to our founders/head coaches via e-mail, internet chat and cell phone. If you have a question you get it answered quickly usually within 24 hours.

    6) Our Medical & Health Advisory Board Consists Of The Best Sports Doctors & Wellness Professionals in Houston
    We also team up with Houston's top doctors and wellness professionals so our runners have access to the best sports medicine and nutritional guidance available. We help each runner with self treatment options or refer you out to a specialist right away to get you back on your feet running and reduce the risk of further injury.

    7) We Treat Every Runner Equally & With Respect
    We truly offer support to every runner and don't give fast runners coaching priority. Every runner is equal in our eyes. Every run we spend equal time with slower runners and faster runners. We openly welcome the privilege of coaching beginner runners and those training for their first marathon or half marathon.

  • I am an experienced runner and plan on running a couple of marathons or half marathons during your season. Do I get a customized schedule for my entire season?
    We write schedules for 3 skill levels for all of the races mentioned in the table above and all runners have access to each one any time they want. So if your short term goal is completing the Chicago marathon and then you decide you want to taper and train for the Houston Marathon or Half Marathon you will have access to each race schedule. Having schedules built for varied skill levels and events also works great for runners that improve their skill level during the season or change the race they are training for during the season.

  • Do you Offer a marathon/half marathon training program for walkers?
    Not at this time. In Flight Running is designed strictly for runners but does welcome those of all running skill levels. We do recommend that our beginner runners be able to run a distance of 2-3 miles when they start the program even if they have to intermittently jog/walk. This may seem harsh to many but we are strictly a running program and firmly believe that the marathon and half marathon are long distance events that have always been intended for and designed for runners not walkers.

    5 Easy Ways To Sign Up For Our Programs
    Program Capped at 250 Runner Maximum so Sign Up Soon
    Regular registration runs through May 30, 2009 when we start our training. We do except registrations through the month of June, 2009. If we have not hit our 300 runner cap by 6/30/09 we will except late sign ups through July 2009 for an additional $20.00 fee per registration.

    1. Register On-line at InFlightRunning.com
      Register quickly, easily & securely by visiting our website. Click on the link below or the "Register On-line" button on our homepage. We accept MaasterCard, VISA, Discover & American Express.

    2. Register On-line at Active.com
      If you have registered for the Houston Marathon, Half Marathon or other races you probably have an Active.com account set up. Click on the link about to view our listing and register with Active.

    3. Register In Person at One of Our Info Meetings
      Attend one of our meetings listed on our meetings page link above and sign up on the spot using a major credit card, check or cash. If you plan on attending please fill our our RSVP Questionnaire while visiting the meeting page.

    4. Register by Phone
      Call Us At 713-523-2577 - menu option 3 and we can easily take your credit card order over the phone.

    5. Register by Mail
      Pick up our program brochure at Memorial Park, Greater Houston Area YMCAs, Running Stores & Bike Shops. Fill out our application and mail it with a check payable to Merlino Fitness to:

      In Flight Running
      1302 Waugh Drive PMB 267
      Houston TX 77019

    Fill Out Our Runner Questionnaire When You Sign Up
    As soon as you register please fill out our runner at the link below. We use the information on this runner profile to gauge your current running skill level and design your training schedule. DO NOT fill out the questionnaire until you have purchased a training program.


    Are You Interested In Signing Up But You Have More Questions?

    Check our our FAQ page for a list of frequently asked questions about our programs or attend one of our info meetings during May or June. You can also call one of the head coaches at the numbers below. We will be glad to answer your questions about our programs and would love to have you on board with us for our next season. You can also e-mail us any time at info@inflightrunning.com.
    Email: info@inflightrunning.com
    Phone: 713.523.2577- menu option 3

    If you decide to join In Flight Running you may be required to fill out and submit other forms including a medical history questionnaire. Based on your current health conditions and fitness level, we may also require a physician's release from your doctor before starting any of the running or fitness programs we offer.

    Thanks again for your interest in In Flight Running!

    Regards,

    Michael Merlino, Owner, Head Coach
    Duval Ruiz, Owner, Head Coach

    In Flight Running
    "Take Your Running To New Heights" TM