LRC Distance Program | Lakeland, FL

Sarah Kozul
Sarah started running in 2010 to celebrate turning 40 by training for a half marathon. Feeling joy and accomplishment in her own experience, Sarah wanted to share that and began coaching groups in 2013. She is a RRCA Level II Adult Endurance and Youth Coach, and is also trained in the Galloway run-walk-run method. She enjoys exploring new routes and has run 100% of Lakeland's streets (over 14 years and 20,000 training miles). She has completed 25 marathons, and qualified for the Boston Marathon in 2017 and 2018.

Sarah's Coaching Philosophy
Blend common sense with the latest scientific research to help athletes reach their goals while staying injury-free so they can enjoy a lifetime of running.

Personalized Training
Every runner is unique. Your training should be based on your age, gender, experience, and personal goals. I stick to practical, evidence-based methods that are updated with the latest research, steering clear of fads and gimmicks. 

Flexibility and Adaptability
Life happens, and sometimes plans need to change. That’s okay! I believe in adapting your training to fit your life. Delaying a goal doesn’t mean it’s out of reach – it’s all about keeping things positive and realistic.

Holistic Approach to Success
Success is more than just numbers on a clock. Running should add value to your life, enhancing your overall health and wellness. When you look back at your years of running -  it’s the joy, fulfillment, and sense of well-being that I want you to remember.

Safety: guidelines for group runs and running alone.

Setbacks: prevention and comebacks 

Training Progressions: volume vs speed, pace charts, using run-walk-run

Nutrition: fueling & hydration for longer distances

How You Move: form, mobility, stretching, strength, cross training 

What You Wear: shoes, tech, apparel

Training You: differences for age and gender

Goal Setting: setting A, B, C goals

Peaking & Tapering: the hay is in the barn/you can't cram for a race

Race Instructions: minimize race day stress 

The Long Game: where to go from here

Pace groups. We plan to have a broad range of pace groups (5k times of ~ 22:00 to walkers), but depending on the size of the group and where your pace falls on the normal distribution of paces, there may or may not be someone that has the exact same training pace as you. If you want to make sure you have a training buddy - invite a friend to join the program with you! 

Map Skills. The route for the Saturday run will be communicated to the group each week. While we will have volunteers scattered through the pace range, you are responsible for reviewing and knowing the route. Lakeland is a RRCA Runner Friendly Community and we will explore in all directions from the library.

Our training advice is limited to running. We are not doctors, physical therapists, or registered dieticians. We will give you general advice on these topics as it relates to running, but we cannot diagnose or write treatment plans for you.

Shoes. If you can't remember how old your trainers are, or you've been running consistently for 3-6 months, and haven't gotten a new pair, consider a new pair to reduce injury risk and general aches caused by worn-out gear.