Kalamazoo SHufflers

Yes, You Can Run a Marathon Or Half Marathon in 2013!
Running together with God's help
"Let us run with endurance, the race set before us" – Hebrews 12:1

Marathon Training Plan begins Dec 1, Half Marathon Training starts Dec 1 or Feb 23.

Our Philosophy

We follow Jeff Galloway's training method -- www.jeffgalloway.com. 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 or 5 minutes, walk one minute). The purpose of the long runs is to cover longer and longer distances – building up distance endurance, but without injury. You should plan to run 2 -- 4 other times per week. We can suggest how to develop a personal running plan. Walk breaks are a key component to prevent injury and enhance recovery.

We believe the social and spiritual dimensions of training are also important. We support each other and make friends. We welcome people of any and all faiths to join the SHufflers.

All group-training runs are held (rain, snow or shine) on Saturday mornings--watch for weekly emails/Facebook posts for both time and place. The weekly long run schedule we will follow is included in this brochure. There is no fee to join this group.

If you have questions or think this is something you might be seriously interested in pursuing, contact Dan Sarkipato at (269)808-1069, or by email at kalamazoo.shufflers@gmail.com.

The SHufflers training is in two Phases:
Phase 1 targets the Portage Winter Blast Half Marathon and Kalamazoo Marathon;
Phase 2 continues training for the Kalamazoo Marathon and offers a separate track for the Borgess Half Marathon If one of your life goals is to complete a marathon or half marathon, but the training looks too daunting, come join us as we train together. There is no cost to join our group.

Our History and Methodology

Eleven years ago, five Kalamazoo area runners from Southern Heights Church (hence SHufflers spelling) joined together to support each other as they trained for the Bayshore Marathon in Traverse City, MI. The Galloway philosophy was used: long runs are done slowly, with regular walk breaks. During the week, each trained according to their personal running goals. All five finished the Bayshore healthy and all went on to complete at least one more marathon!

In post-marathon reflecting on the preparation, they doubted if any of them alone could have alone done the training necessary - it was amazing the mutual support given to each other to achieve their necessary training. All agreed that having the company and support of the group made the training both endurable and enjoyable.

The Kalamazoo 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?

Prerequisite: Must be able to *run/walk 4 miles on December 1, 2012, OR, on Feb 23, 2013.

SHufflers 2013 Online Registration

2012-2013 Schedule

Phase 1 training

Week	Date	Distance (for both Full and Half marathon runners)	Note
1	Dec 1	4	8:00 a.m.
2	Dec 8	4
3	Dec 15	5
4	Dec 22	6
5	Dec 29	7
6	Jan 5	8
7	Jan 12	9
8	Jan 19	10
9	Jan 26	8
10	Feb 2	11
11	Feb 9	8

Feb 17 - Portage Winter Blast Half Marathon

Phase 2 training

Week	Date	Distance	Note
1	Feb 23	14 Full / 4 Half	7:30 a.m.
2	Mar 2	15 Full / 5 Half
3	Mar 9	16 Full / 6 Half
4	Mar 16	8 Full / 7 Half
5	Mar 23	18 Full / 8 Half
6	Mar 30	8 Full / 9 Half
7	Apr 6	20 Full / 10 Half
8	Apr 13	8 Full / 8 Half
9	Apr 20	22 Full / 11 Half
10	Apr 27	8 Full / 8 Half

May 5 - Kalamazoo Marathon, Borgess Half Marathon

Kalamazoo SHufflers

Our Philosophy

Our History and Methodology

2012-2013 Schedule

Links