Episode 30: Sarah Kozul

Final Surge Podcast

Welcome to episode 30 of the Final Surge Podcast where today we talk to Coach Sarah Kozul of the Galloway Lakeland Florida Group. This episode we talk about the Galloway run/walk method, how a new runner gets started and builds up to their first race and how they determine training paces. We also discuss how she coaches runners to use run/walk to finish a race strong. We also talk about how she is using Final Surge to give plans to 140 runners. If anyone is interested in the Galloway training programs you can find them in our library of plans. Now onto the show.

How did you get your start in running?

How did you get involved in Lakeway Galloway Group?

When you first started running was that with a Galloway Group?

When you ran your first half marathon how long did you train?

Many people know of the Galloway program as a run/walk program. Can you tell us how that works?

Walk us through how you take a new runner who has not ran before and set paces for them using the mile time trial?

So on day one they walk/run for 30 seconds, for how long?

How many times will a new runner run in a 14-day training cycle?

You have a long training run and go from 3-mile long run to 14-mile long run, how does that ramp up?

Once they get up to the long run of 10-11 miles what does a week look like for them at that point?

You say your typical client is 55 years old, what are they looking for when they start?

How many members do you have in your group and what is the variations of ability levels?

People who work with you that have been running for over a decade still use the run walk?

Your more experienced runners who may be a little more experienced, what does their week look like?

You are personally trying to run a Boston Qualifier using run/walk so can you tell me what that week looks like for you?

Are you doing run/walk on your on your 6-mile runs now?

And are you working tempo type runs into your week too?

So in Final Surge how are you loading your schedules into the calendar?

Are you encouraging them to use it as a log and add notes on how they feel?

It comes to race day, what advice do you give to them to make sure they finish the race?

Rapid Fire... 5 questions in under 1 minute Favorite running book? - The Lola Papers Current trainers you are wearing? - Brooks Launch Favorite race? - A new race Favorite recovery meal or recovery drink? - Hemp protein powder and OJ Your favorite piece of running equipment that is not your shoes? - Gymboss

Links Lakeland Galloway Group Website

Follow the Lakeland Group on Facebook

Follow Sarah on Twitter

Galloway Training Plans