LRC Distance Program | Lakeland, FL

📝 Train for a 10k, 15k, or half marathon with our comprehensive training options.

🥇 Three levels of structured workouts designed to accommodate everyone from beginners to seasoned runners with performance goals.

📅 Don't miss out! This program is only offered once a year.

👟 Space is limited, so sign up now!

⏱️ Receive volunteer support during group runs, we currently have volunteers with 5k times between 22:00 - 50:00 minutes to help pace.

👕 Get a long-sleeved, gender-specific, technical training shirt as part of your registration.

🌇 Join our Saturday group runs through scenic downtown Lakeland and enjoy the camaraderie and support of fellow runners.

💲  Great value at only $20. This volunteer led program supports our mission to provide the highest quality activities for our running community.

The Distance Program will help you train for an early November 10k (6.2 miles) or half marathon (13.1) miles of your choice. The schedule is ideal to train for the Lake to Lake 10k on November 2, or several Florida half marathons the following weekend. The Distance Program kicks off on Saturday, August 24, and will meet in person every Saturday through the Lake to Lake 10k on November 2. You can participate virtually if you prefer as all materials will be available digitally.

Meeting Location:
Black & Brew at Lakeland Library on Lake Morton Location
100 Lake Morton Dr, Lakeland, FL 33801
Our group runs will start promptly on Saturdays.  Weeks 1 - 3 will start at 7:00 AM, you'll need to arrive earlier to find parking and check in. To reduce heat impacts, as the mileage gets longer, the start time will change to 6:30 AM in week 4 and then to 6:00 AM in week 7.

Attendance is not mandatory. 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.

This program was written for anyone who wants to increase their endurance, wants to try and improve their performance at a 10k, 15k, or half marathon, or simply have fun with distance running. 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. 

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 10 mile 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.

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 Galloway run-walk-run and RRCA certified running coach. She enjoys exploring new routes and has run more than 50% of Lakeland's streets. The marathon is Sarah's favorite distance and using the principles we'll cover in this program, lowered her marathon pace from 13:05 per mile at her first marathon in 2013 to an 8:44 per mile in 2018 at her 19th marathon. Sarah experienced an acute back injury at the end of 2018, and has slowly worked her way back to the marathon distance and is training for her 23rd marathon later this fall.  

Week 1 - Safety: guidelines for group runs and running alone.

Week 2 - Training Progressions: volume vs speed, pace charts, using run-walk-run

Week 3 - Training You: differences for age and gender

Week 4 - How You Move: form, mobility, stretching, strength, cross training 

Week 5 - What You Wear: shoes, tech, apparel

Week 6 - Setbacks: prevention and comebacks

Week 7 - Nutrition: fueling & hydration for longer distances

Week 8 - Realistic Goal Setting: setting A, B, C goals

Week 9 - Peaking & Tapering: the hay is in the barn/you can't cram for a race

Week 10 - Race Instructions: minimize race day stress 

Week 11 - The Long Game: where to go from here

Pace groups. 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 posted in the FB 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.

Your coaches are running coaches. We are not doctors, physical therapists, registered dieticians, or certified personal trainers. We will give you general advice on these topics as they relate 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 haven't gotten a new pair, a new pair may be necessary to reduce injury risk and general aches caused by worn-out gear.