About the LRC Distance Program
This training program is for anyone who wants to increase their endurance, wants to try and improve their performance at 5k to half marathon distance, or simply wants to have fun with endurance training. You do not have to register for a 10k or half marathon to follow this plan. You can train simply for the joy of training.
In this program, I use the term running to refer to running, run/walking, jogging, fitness walking, or walking. Everyone moves in a way that works for them.
The long run for the 10k plan starts at 3 miles and gradually builds to 7 miles, the long run for the half marathon plan starts at 6 miles and build to 14 miles. If you choose the half marathon plan, you need to be able to run 6 miles comfortably. If you want to run a half marathon later in the season, the 10k plan is a great option to start building your mileage.
The Lakeland Runners Club is a proud member of the Road Runners Club of America (RRCA), which is a testament to our commitment to promoting the sport of running and fostering a safe and inclusive environment for all participants. We adhere to the RRCA's best practices and strive to provide you with top-notch running experiences.
Program Highlights
📝 Train for a 10k or half marathon with comprehensive training options that can be delivered automatically to your Garmin or fitness tracking device (any device compatible with the VDOT app).
🥇 Three levels of structured workouts designed to accommodate everyone from beginners to seasoned runners with performance goals. Strength and mobility work will be included.
⏱️ Receive volunteer support during group runs, we will have volunteers with 5k times between 22:00 - 50:00 minutes to help lead groups.
🌇 Join our Saturday group runs through scenic downtown Lakeland and enjoy the camaraderie and support of fellow runners.
📅 Limited Opportunity. This program is only offered once a year.
👕 Get a long-sleeved, gender-specific, technical training shirt as part of your registration.
💲 Great value at only $25. This volunteer led program supports our mission to provide the highest quality activities for our running community.
Schedule
The training schedule aligns with the Lakeland Runners Club Lake to Lake 10k on November 1, or any half marathon in the following weekends. The program kicks off on Saturday, August 23, and will meet in person every Saturday through the Lake to Lake 10k on November 1. You can participate virtually as the training plan is available digitally.
The group will meet at 📍 Black & Brew at Lakeland Library on Lake Morton, 100 Lake Morton Dr, Lakeland, FL 33801. 🕖 The core of the group will start at 7:00 AM and will run the distance for the 10k training. Half marathoners will receive volunteer support, and each pace group will decide how to split the additional miles before or after the 10k training mileage.
Attendance is not mandatory, however running with a group will increase your success. In addition to the Saturday in-person sessions, there will be an online community where LRC coaches will share training information, and participants can ask questions and support each other.
*Runners must be at least 14 years of age and have a current 5k time of 50 minutes or less to participate in this program.
Sign Up
Distance Training
Group Start Location
100 Lake Morton Dr
Lakeland Library Lake Morton Location
Lakeland, FL 33801 US
View Location on Map
Information
Your 2025 Coach
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 more than 75% of Lakeland's streets. 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.
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 ~ 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.
2025 Program Shirt
Any questions?
If you have any questions about this program, click the button below.
