About the LRC Distance Program
The Distance Program is a science-based, progressive overload training program with group support.
Whether you’re training for your first 10k or half marathon, looking to meet runners who share your pace, or wanting to understand the why behind endurance training, the LRC Distance Program gives you structure, support, and a community that makes the miles more meaningful.
This is a group program designed for real runners with real lives. You don’t need a race on the calendar to join us — you can train simply for the joy of training. But if you're looking for a race, this training program aligns perfectly with the Lakeland Runners Club Lake to Lake 10k or the St. Pete Run Fest Half Marathon (where the Lakeland Runners Club will have a team). We will also help carry momentum from this program to the Celebration Half or Full Marathon a few months later.
What You Can Expect
+ A welcoming, inclusive environment where running means running, run‑walking, jogging, or fitness walking. Everyone moves in the way that works for them.
+ Training plans tailored to your availability, experience, and goals, delivered through the VDOT app so workouts can sync directly to your Garmin or compatible device. Don't have a device - it's not a problem, the plan is easy to follow even without a smart watch.
+ Saturday group runs supported by trained volunteers with 5k times ranging from 24 to 50 minutes to help pace and guide groups.
+ Scenic routes through downtown Lakeland and the chance to build friendships that last far beyond the finish line.
+ A long‑sleeved, gender‑specific technical training shirt included with registration.
+ A great value at only $25 — this volunteer‑led program supports LRC’s mission to provide high‑quality, accessible running opportunities for our community.
Training Overview
The 10k Plan long run begins at 3 miles and gradually builds to 7 miles. A great option for novice runners, returning runners, or anyone building a base before moving to half marathon training later in the season.
Half Marathon Plan long run begins at 6 miles and builds to 14 miles. To choose this plan, you should be able to comfortably run 6 miles at the start of the program.
All weekday runs will be one hour or less. You will receive a training plan that is specific to the number of days per week you have available to train and your goals.
Schedule and Location
Kickoff: Saturday, August 22
Saturday Location: Black & Brew at Lakeland Library on Lake Morton, 100 Lake Morton Dr, Lakeland, FL 33801
Time: 7:00 AM
Attendance is encouraged but not required. You can participate virtually, and the online community will keep you connected, informed, and supported throughout the season.
Runners must be at least 14 years old and have a current 5k time of 50 minutes or less.
The program aligns with the Lakeland Runners Club Lake to Lake 10k on November 7, and the St. Pete Run Fest on November 14. The Lakeland Runners Club will have a community team at St. Pete Run Fest and the Celebration Half and Full Marathon.
Sign Up
Distance Training
Group Start Location
100 Lake Morton Dr
Lakeland Library Lake Morton Location
Lakeland, FL 33801 US
View Location on Map
More info
Meet Your Coach
Sarah Kozul, RRCA Level II Adult Endurance and Youth Coach
Sarah began running in 2010 to celebrate turning 40, inspired by a fellow twin mom who challenged her to train for a half marathon. What started as a one‑month experiment to “make sure she wouldn’t hurt her knees” became a lifelong passion. Fourteen years and more than 20,000 miles later, she still loves the structure, the science, and the sense of discovery that running brings.
Raised on a farm in Missouri, Sarah didn’t grow up running — unless you count chasing hogs, cattle, or siblings. As an adult, running became her way to explore new places, stay healthy, and build community. She has lived in Missouri, Texas, Virginia, and now Florida, where she has coached with the Lakeland Runners Club since 2016. She has led 5k, 10k, and half marathon programs, coached middle school cross country (including her own twin daughters), and watched countless runners grow in confidence, strength, and joy.
Sarah is trained in the Galloway run‑walk‑run method, serves as the Southern Region Director on the RRCA Board of Directors, and has completed 25 marathons across 14 states and Europe. Her most meaningful race was a comeback marathon in 2023 after a 2018 back surgery — a reminder that progress isn’t linear, and resilience is built one step at a time.
She loves exploring new routes, never listens to music while running, and has ran all 1,666 streets of Lakeland — a 14‑year project fueled by curiosity and a commitment to keep showing up.
Sarah's Coaching Philosophy
Practical, evidence‑based training grounded in the principles of Daniels, Pfitzinger, Lydiard, Magness, and Galloway, balanced with the latest scientific research. No gimmicks. No shortcuts. Just consistency, clarity, and care.
Training should support your life, not take it over. Plans are flexible, adaptable, and built around your real‑world schedule.
Success is more than a finish time. It’s about learning, growing, and finding joy in the process. When you look back, Sarah wants you to remember the friendships, the confidence, and the sense of fulfillment that running brought into your life.
Educational Topics
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
and you should know...
Pace groups. We plan to have a broad range of pace groups (5k times of ~ 24:00 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.
2026 Program Shirt
Any questions? Contact us today!
Have a question? Contact Coach Sarah
