Welcome to episode 30 of the Final Surge Podcast where today we talk to Coach Sarah Kozul of the Galloway Lakeland Florida Group. In this episode we talk about the Galloway Run Walk Run method, how a new runner gets started and builds up to their first race, and how they determine their training paces. We also discuss how Sarah coaches runners to use the Run Walk Run method to finish a race strong. Sarah also discusses 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 training plans offered on FinalSurge.com. Now, onto the show.
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How did you get your start in running?
How did you get involved in the Lakeland 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 never run before and set training paces for them using the mile time trial?
So on day one, they walk/run for 30 second intervals – for how long?
How many times will a new runner run in a 14-day training cycle?
If you have a long training cycle and go from a 3-mile long run to a 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 are the variations of ability levels?
People who work with you that have been running for over a decade still use the run walk run method?
For your more experience runners, what does their week look like?
You are personally trying to run a Boston Qualifier using run/walk/run so can you tell me what that week looks like for you?
Are you doing run/walk/run on your on your 6-mile runs now?
And are you working tempo-type runs into your week too?
So when using Final Surge, how are you loading your schedules into the calendar?
Are you encouraging them to use the platform as a log and add notes on how they feel?
When 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: Marathons, Misadventures, and How I Became a Serious Runner
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
You can find more about Galloway training online in the following places:
Team Final Surge