This program is held by the Lakeland Runners Club, Inc., a 501(c)(3) nonprofit organization with a mission to promote running and fitness for people of all ages and abilities in the community.
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This program was created for anyone who wants to run, regardless of age, experience, or preferred pace, who seeks guidance, community support, and structured training to achieve their 5k goals.
Our program welcomes:
Runners of All Ages: Whether accompanied by a parent or celebrating your 100th lap around the sun, this program welcomes individuals 12 years and up (please see recommendations from the RRCA for youth participants below).
Varied Abilities: From beginners taking on their first 5k to seasoned athletes aiming to fine-tune their skills, everyone is encouraged to participate. The program will build from 30 minutes in week one to 60 minutes in week ten. If you can walk for 30 minutes, you are ready to start the program.
Runners, Run/Walkers, and Walkers: You'll find a supportive and inclusive environment here regardless of your preferred pace or style.
Newcomers to Intermediate Runners: The program offers three different plans to accommodate a variety of experience levels: for those wanting to walk or run their first 5k, individuals returning to running after a break, or runners seeking to enhance their performance and take their training to the next level.
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What makes our program stand out? Your $60 entry fee includes:
Entry into the Bonnet Springs Park 5k: Your training bundle includes entry into the Bonnet Springs Park 5k on Saturday, March 23 at 7:00 AM, providing the perfect opportunity to put your training to the test in a fun and engaging event!
Expert Guidance: Led by Road Runners Club of America (RRCA) certified running coaches, you'll receive top-notch guidance. In addition to the training plan, we'll have weekly topics covering training progressions, injuries, movement, what to wear, nutrition, goal setting, and more!
Inclusive Atmosphere: Whether you're a runner, run/walker, or walker, you're part of our community.
Flexible Training Plans: Choose from our tailored training plans - whether it's a 3-day, 4-day, or 5-day a week option - these plans cater to beginners easing into running and intermediates seeking to enhance their performance.
In-Person Group Runs: Experience the support and camaraderie of our 7:00 AM Saturday group runs, followed by fellowship on the Black & Brew patio.
Varied Paces: You'll share the road with other runners no matter your pace; we have a big group of volunteers ready to run with you!
Private Facebook Group: Join our exclusive community to build connections, share experiences, and ask questions. It's a platform designed to support your journey every step of the way!
Custom Technical Training Shirt: Gear up with a specially designed shirt to complement your training and proudly represent your dedication to the program.
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• Saturday Training Location •
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Black & Brew Bistro Library Location (meet near the library entrance) 100 Lake Morton Dr, Lakeland, FL 33801
Meet Up & Check In: 6:50 AM Run Starts: 7:00 AM Wrap Up: by 8:15 AM
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Sarah Kozul will lead the 7th season of the LRC 5k training program. Sarah coaches because she intimately understands the transformative power of running. Coaching isn't just about running; it's about building connections and resilience. Witnessing individuals bond throughout the discomfort of weeks of training and then experience the unparalleled joy of crossing the finish line is an incredibly rewarding experience.
Encouraged by friends, Sarah started running in 2010 to celebrate turning 40 by training for a half marathon. Sarah has been coaching groups since 2013 and is a Galloway run-walk-run and Road Runners Club of America (RRCA) certified running coach. Her favorite distance is the marathon, and using the same methods she'll share in this program, she transformed her marathon pace from 13:05 per mile at her first marathon in 2013 to 8:44 per mile in 2018, qualifying her for the Boston Marathon. She had an acute back injury in 2018, stepping away temporarily from running, but not from volunteering. At the end of 2023, she celebrated completing her 21st marathon. She includes run-walk-run in her training and believes there are thousands of ways to accomplish your running goals.
Sarah adheres to the recommended training philosophies and paces set by the RRCA. It's up to you to manage your plan and your pace. If you prefer the run-walk method, then use it! We cross the same start and finish mats regardless of the pace or method used to cover the distance.
Her goals for all participants: 1. Beat your body up as gently as possible - we are all training for the same finish line in life. 2. Arrive at the Bonnet Springs Park 5k START line as healthy or healthier than you are today. 3. Make new friends, benefit from, and contribute to our 5k training group. 4. Grow your training and racing knowledge and experience. 5. Learn more about the Lakeland Runners Club, its mission, and the club's programs in our community.
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• Recommendations for Youth Participants from the RRCA •
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Running in a kid’s fun run or youth track event can be a great experience. For children under 5 focus on “dash” events that range from a few yards to 400 meters. For children 5 and over, kids fun runs that are a ½ to 1 mile long may be considered, but allow for a combination of running and walking. Children age 12 and over may want to participate in a 5K run. These are general guidelines, and the distance a child can physically and emotionally tolerate will depend on the individual; however, longer distances (10K and over) should wait until after adolescence.
Founded in 1958, the Road Runners Club of America (RRCA) is the oldest and largest national association of runners and running organizations dedicated to growing the sport of running. The RRCA uses the term “running” to encompass the broad spectrum of “running” in the US, including competitive running, jogging, fitness walking, race walking, and wheelchair fitness/racing on roads, trails, and tracks.
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For everyone’s safety – NO dogs, bicycles, roller skates, or in-line skates will be allowed during training or at the 5k.
The use of headphones is discouraged in both training and at LRC races.
Strollers are allowed at our training runs and the 5k. You must sign a waiver stating that you understand the risks of running with a stroller.
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The safety of our participants is our highest priority. Events are held rain or shine and will not be canceled except for severe weather or unsafe road/trail conditions. Less threatening conditions may cause alterations to the course or post-event activities to ensure participant, volunteer, and community safety. We are a nonprofit organization, and all net proceeds are used to further the Lakeland Runners Club’s mission in the community.
You are purchasing a package that includes a training program and a 5k race.There are no refunds for our training programs or races unless the LRC cancels the entire event. We promise to make every effort to produce a fair, safe, and exciting training program.
If you cannot attend the 5k race, please initiate a registration transfer for the 5k instead of just giving your bib to someone else. Giving someone a bib registered in your name creates inaccurate race results. It can prevent registered and deserving individuals from being properly recognized in their age group and creates a risk in the case of an emergency when EMS cannot identify the person by their race number.
You may transfer your registration to another runner (officially give it to someone else) under Manage Your Registration until one week before the race.
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