USA FIT Training Programs
When someone completes their first marathon or half marathon, the experience is so powerful that they carry it with them for the rest of their lives.
The physical and psychological benefits gained from this intensive training are truly remarkable. Here at Houston Fit, our goal is to safely bring these benefits to as many people as possible, including couch potatoes, Boston-qualifying athletes, and everybody in between.
The program is simple, but powerful. Over 26 weeks, through safe and steady coaching, members progress from little or no running base to race condition. Members follow our carefully developed training schedule during the week, then on the weekends, the entire group meets for ability-based long runs. These group meetings are great for lots of reasons. First, they’re a good chance to share the challenges and joys of training with others who are going through the same thing. Second, the weekly group meetings are important because members receive educational seminars on running or walking-specific topics that round out their training with essential practical and strategic information. Our emphasis is on safety and achievement, and we find that often, these meetings represent the beginning of many lifelong friendships. We hope you’ll join us.
Our Running Training Program
USA FIT Houston’s runners form the backbone of our membership. Runners all receive weekly educational seminars, a schedule specifically designed for their ability level, an online support forum, and more.
At the start of each season, trainees will participate in time trials to determine the placement that best matches their ability. All participants will run two miles the first week, and we’ll advance up to 12 miles by the 14th week of training. All long runs (and occasional speed work) will be done alongside members of your pace group, so no one trains alone.
The program’s general format is as follows:
- Before each Saturday run, members will come together for the week’s announcements and to hear an educational seminar on key training topics designed to prepare runners for the rigors of this endurance sport.
- Members participate in an organized training run each Saturday morning with runners of similar training paces.
- Weekend runs will be followed by a brief discussion about the day’s workout and instructions for the coming week.
- Members adhere to a schedule of mid-week training runs. Those runs are built with busy lifestyles in mind, so they keep members moving toward their goals while requiring only a moderate amount of time on the road.
- Weekly speed training sessions may be available once the group has built a sufficient training base to handle it safely and comfortably
Our Walking Training Program
Walkers comprise an enthusiastic and growing segment of USA FIT Houston. This group is specifically designed for people walking a 13:45 or greater pace, or have never run before, but the goal is the same: to help you push your personal boundaries and achieve your performance and speed goals in an encouraging, safe environment. Walkers receive all the same benefits as runners.
All athletes meet on Saturday, and progress through an increasingly rigorous schedule each week until the season’s ending taper. Everyone receives the same excellent ability-based coaching, weekly educational seminars, mid-week support, and more.
Advanced Training Program
The Advanced Training Program (ATP) was designed by Dr. Owen Anderson, one of the foremost coaches and researchers in the field of running, in conjunction with USA FIT. This program was designed specifically for those runners who want to enhance their performance, qualify for Boston, or simply want a more intense training schedule. The core training philosophy embodied in this schedule emphasizes quality over quantity, because research has shown this to be the most effective way to train. It is not recommended that runners add significantly more total miles than are on the schedule.
However, runners must carry out the intensive parts of the schedule in order to compensate for a larger mileage base. The schedule is flexible, but it contains a strong backbone – a progression through general, special, specific, and explosive strength training and an intense focus on the demands of marathon running. It attempts to create the largest-possible improvements in vVO2max, lactate-threshold running speed, and running economy, as well as running-specific strength and power. These improvements are sought because they are the factors that best conform to success in marathon running.
It is assumed that the “ATP” runner has been training regularly before they start the training and can run about 30 miles per week without much trouble. There are also specific exercises including a special warm up which will be preformed each week. This is a strenuous schedule if done correctly and because of that, each participant must be aware of his/her body and how he/she is feeling. This schedule will be used in conjunction with qualified coaching, and additional supplemental training materials. It is not recommended for the beginner runner.
