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SHufflers

Kalamazoo SHufflers

Yes, You Can Run a Marathon Or Half Marathon in 2015!
Running together with God's help
"Let us run with endurance, the race set before us" Hebrews 12:1

Marathon Training Plan begins Dec 6, Half Marathon Training starts Dec 6 or Feb 21.

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

Twelve 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, 2014, OR, on Feb 21, 2015.

SHufflers 2015 Online Registration

Orientation Meeting

Sat. Nov 22 @ 9:00 a.m.
Or
Friday Dec 5 @ 6:30 p.m.

Location: Southern Heights Church - 4141 E. Hillandale, Kalamazoo 49008

2014-2015 Schedule

Phase 1 training - PORTAGE WINTER BLAST HALF Or FULL MARATHON program
WeekDateDistanceNote
1Dec 648:00 a.m.
2Dec 135
3Dec 206
4Dec 277
5Jan 38
6Jan 109
7Jan 1710
8Jan 248
9Jan 3111
10Feb 78
11Feb 1413
11Feb 218 Half / 14 Full14 for full marathon
Mar 1 - Portage Winter Blast Half Marathon

Phase 2 training - BORGESS HALF MARATHON Or FULL MARATHON program
WeekDateDistanceNote
1Feb 2114 Full / 4 Half
2Feb 2815 Full / 5 Half7:30 a.m.
3Mar 716 Full / 6 Half
4Mar 148 Full / 7 Half
5Mar 2118 Full / 8 Half
6Mar 288 Full / 9 Half
7Apr 420 Full / 10 Half
8Apr 118 Full / 8 Half
9Apr 1822 Full / 12 Half
10Apr 258 Full / 8 Half
May 3 - Kalamazoo Marathon, Borgess Half Marathon

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