Cypress Fit Training Programs

Training Programs

USA FIT Cypress members are just like you. Most get involved because they know it’s time to finally get in shape, and for many, that means doing something really different in their lives. They know they have to challenge themselves to step beyond the status quo, because without some accountability and guidance, their efforts might fall flat. Some of our participants are new to running or walking, while others have been doing this for quite some time. But no matter what the individual stories, all share one goal: to get fit and have fun doing it.

When someone completes their first marathon, half marathon, 5k, 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 Cypress 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 a 12-28 week season, 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, with group trainings on Tuesdays and Thursdays, then on Saturdays, the group meets for their ability-based long run or walk. 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 can discuss with seasoned members or take part in 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.

Why it works

Over the last two decades, we’ve learned a lot about how to help people accomplish their goals. We bring together our members in a positive environment with other like-minded athletes, give them a carefully refined training structure to guide them, coach them skillfully, and watch the achievement happen. Participants show up each week to run or walk, to support each other in a common goal, and to hold each other accountable. In these ways, USA FIT is more than a training schedule; it’s a way of life that helps members thrive both on and off the track.

Winter and Spring Training Programs

We offer both a winter and spring season throughout the year. For more information about each season, please read below. If our current season is fully underway, please don’t hesitate to contact us to see if now would be a good time for you to join. Also, sign up for our newsletter to ensure you learn more about USA FIT Cypress including the start of upcoming seasons.

  • The “Winter” training program begins in the summer. (Go figure!) During winter training, we will train for 26 – 28 weeks targeting the Houston Chevron Marathon, Aramco Half Marathon, and We Are Houston 5k, and the USA Fit Marathon/Half/5K, and some members also participate in various other mid season 5K/10Ks/Half Marathons such as the October Houston Half. They can also target other winter events from December through January.
  • The “Spring” training progams begins the first of February. During the spring training, we will train for 12 – 14 weeks targeting a spring half marathon race.
  • For both Winter and Spring seasons, we meet at Josey Lake Pavilion at 1200 Bridgeland Creek Pkwy in the Bridgeland Neighborhood. Arrive 10 minutes early and bring your hydration system (bottle of water, Gatorade, etc.). Please note that registering for USA FIT Cypress does not include registration in a marathon, half marathon, or 5k. You must register separately for any races you wish to complete. Our specific training centers around our targeted races for the season, but members can incorporate other races if they choose and it fits in with their training.

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.

Running Programs

Full Marathon, Half Marathon, and 5k

USA FIT Cypress’s runners and interval runners can train for a Full Marathon, Half Marathon, or 5k. The running groups prepare for their choice of distance with the help of coaching support, the comprehensive training schedule and group training meetings. Their program is specifically designed for their ability level and includes group training, educational seminars, online support forum, and more.

At the start of each season, trainees will participate in a pace run or run/walk to determine the pace group that best matches their ability. All long runs (and occasional hill work and speed work) will begin with your pace group, so no one trains completely alone.

All members train in the following ability-based pace groups:

  • Before each Saturday group run/walk, members will come together for the week’s announcements and to check in with their coaches and pace leaders regarding the day’s workout and instructions for the coming week.
  • Members participate in an organized training run/walk each Saturday morning with runners or walkers of similar training paces.
  • Some weekend runs/walks will be followed by an educational seminar on key training topics designed to prepare runners and walkers for the rigors of this sport.
  • Members adhere to a schedule of mid-week training runs and walks be it with the group or on their own. The training schedules are built with busy lifestyles in mind, so they keep members moving toward their goals while requiring only a moderate amount of time on their weekly training.
  • Weekly hill, speed, and tempo training sessions begin once the group has built a sufficient training base to handle it safely and comfortably.

USA FIT Cypress 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 programs have improved the health, fitness, and wellness of thousands of people each year throughout the USA, Canada and around the world. Our CyFIT Coaches are certified by USA FIT, and are CPR trained. Each coach has successfully completed marathons and half marathons themselves. Come out and join us and see for yourself.

Our Walking Training Program

USA FIT Cypress’s walkers can train for a Half Marathon or 5k. The walking group prepares for their choice of distance with the help of coaching support, the comprehensive training schedule and group training meetings. Their program is specifically designed for their ability level and includes group training, educational seminars, online support forum, and more.

The walking division of USA FIT Cypress is known as the Purple Group. At the start of each season, trainees will participate in a pace walk to determine their pace. All long walks (and occasional hill work and speed work) will be done with their group and will include hill work, speed work, and tempo training once a sufficient training base is built. Our walking program’s goal is to help members train safely while over time improving speed and performance.

In Summary

We look forward to working with each you over the next season to set and achieve your goals, whether it be a faster half marathon time or just getting off the sofa and walking! Our members come from all experience levels, but we all have one thing in common: to reach a fitness goal. We are here to help you succeed.

Need more information about Cypress Fit? Contact us today!

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