Kalamazoo SHufflers

Yes! You Can Run A Marathon!
Helping you achieve your dream of completing a Marathon - Injury Free! Making Friends and Taking a Spiritual Journey Together.

Our Training Philosophy

We follow Jeff Galloway's training method. This training program is built around one increasingly longer Saturday run, which we do together as a group. We do these runs very slowly; with frequent walk breaks (run 4 minutes walk one minute). The purpose of the long runs is to cover longer and longer distances – building up distance endurance but without injury. If you join us, you should plan to run 3 or 4 other times per week – and we can suggest how to develop a personal running plan. We believe the social and spiritual dimensions of training are also important. Prerequisite: If you can run (with walk breaks) 5 miles on December 10 2011 (4 miles for Half Marathon) and can commit to the Saturday runs, you can complete the Kalamazoo Marathon on May 6, 2012 (or the Half Marathon on the same date).

Schedule

The SHufflers Kalamazoo Marathon/Half Marathon Training Schedule is for people who want to successfully complete a first marathon or Half Marathon, and for people who have completed a race and would like to help and encourage others – IS that YOU?

All group training runs are held on Saturday mornings (rain, snow or shine) at the Portage Bicentennial Park trail (unless otherwise noted), at either 7:00 or 8:00, depending on light conditions for that time of year. There is no fee to join this group.

To be ready to begin this program: Marathoners should average 15-18 miles/week in December. Half Marathoners should average 10-13 miles/week in December.

For more information see our registration brochure, or contact Dan Sarkipato: Email - dan@s-heights.org, Phone - 269.808-1069.

2011-2012 Schedule

Date	Distance (miles) marathon/half marathon	Note
Dec 3		Orientation Meeting @ Southern Heights Church 9:00 a.m.
Dec 10	5/4	8:00 a.m. Bicentennial Trail, Milham Road
Dec 17	6/5
Dec 24	7/6
Dec 31	8/4
Jan 7	9/6
Jan 14	11/7
Jan 21	13/8	Pasta meal + clinic Fri. 1-20
Jan 28	8/4
Feb 4	15/8	7:30 start time
Feb 11	8/8
Feb 18	17/9
Feb 25	8/8
Mar 3	20/10	7:00 a.m. @ Kal-Haven Trail 10th St
Mar 10	8/8
Mar 17	22/11
Mar 24	8/6
Mar 31	16/12
Apr 7	8/8
Apr 14	26/13	Dry run, marathon course
Apr 21	13/6	taper
Apr 28	8/8	taper
May 6	26/13	Kalamazoo Marathon and Half Marathon

Kalamazoo SHufflers

Our Training Philosophy

Schedule

2011-2012 Schedule

Links