Running Program

USA Fit Galveston members are just like you. We each decided one day that we would like to get into better shape, to make new friends, and maybe run a marathon! Some of us are just starting an exercise program, others have been exercising for a while, and some are Boston Marathon qualifiers. But regardless of the specifics, we all share one common goal - to have fun.

If you want to make new friends, get into the best shape of your life, and maybe even run that marathon you've always dreamed about, come out and join USA Fit Galveston. Ask previous members, this is a non-intimidating environment, and we really do motivate people to get fit, and have fun.

The general format of USA Fit galveston 1/2 and Full Marathon running program is as follows:

• An organized training run each Saturday morning. You will be grouped with runners whose training pace is similar to yours. Each group is designated by a color - Blue, Yellow, or Red, depending on your pace. The 5/1 training program is also available for 1/2 and Full marathon training. See below
• A seminar on training, stretching, nutrition or other related topic each Saturday before our run to help you learn the fundamentals of successfully improving your fitness. The seminars will be held before our run.
• Lots of time for discussion with your color group members and instruction from your coaches each week before the training run.
• A schedule of training runs to be completed each week on your own, or if you choose, with other members of your color group.
• Organized and supervised weekly speed and hill training sessions once the group has built a sufficient training base to handle speed work safely and comfortably.

Spring Training

USA Fit Galveston also offers a 12 week Spring training session that meets for an hour twice a week. This session works on technique, strength, speed and agility. Wether you are a veteran runner wanting to improve your speed and form, or are new to the sport and want to start your running program smart, there is a pace and group just for you.

5/1 Training Program

The "run/walk training method" during long runs and in marathons is a strategic training method that is becoming more and more popular among new runners and veteran marathoners alike. New runners become acclimated to the long distances with much less leg fatigue and seasoned runners are finishing their runs much stronger and without slowing down at the end.

Walk breaks taken early in the run are beneficial because you switch between your running muscles and your walking muscles. This prevents the running muscles from being overused and will push back the onset of fatigue. There is less damage to the muscles which helps speed up the recovery.

There is also a mental benefit for taking walk breaks - knowing that you only have to run for 5 minutes before you can take a break, helps break down the mileage into small segments and gives you that mental edge to keep moving forward.

The Galveston 5/1 Group has coaches that run at both Yellow Group (9-10 minute) and Red Group (10 or slower) pace levels. Each coach wears watches that time the runs and the walks so it is easy to get into the rhythm of the run. Taking the walk breaks in small running groups also gives you the opportunity to meet the other runners and share the training experience. In addition, coaches pace the group in many of the Marathon Warm-Up Series races and at the Chevron Houston Marathon.

Whether you are a first time marathoner or a veteran, you are invited to try the 5/1 training method with the Galveston 5/1 Group and see for yourself the benefits of this training.

USA Fit Galveston works because it follows the successful format of the USA Fit program, which has been refined and improved since it began in 1989. The USA Fit Galveston programs have improved the health, fitness and wellness of thousands of people each year throughout the USA, Canada and around the world. Our USA Fit Galveston Head Coaches are certified by USA Fit, and are CPR and Sports Safety trained. Each coach has successfully completed marathons themselves. Come out and join us and see for yourself.