 
Coaching Options with Sonja Friend-Uhl
The secret to success in coaching is being able to motivate your athlete beyond what they think their ability is. The secret to being a successful motivator is truly understanding your athletes' strengths, weaknesses, desires, and physical condition.I believe I am an excellent motivator and that I will stand out among other coaches based on this fact. My sincere desire for my athletes' to excel coupled with my personal experience and tested knowledge is a winning combination. The services I offer as Coaching Options encompass a comprehensive approach to your personal running success. Bottom Line: we work TOGETHER to accomplish YOUR running goals in a POSITIVE environment!
How It Works
After you return the questionnaires and waiver we will set an appointment for the initial phone conversation. From there I start to build your training program. I highly encourage you to take advantage of the Physio Testing services available so I can create as customized a program as possible. You will receive an outline of phases, mileage, workouts, etc. that is based on the goals you reported to me as well as any testing conducted. To ensure this outline is successful and personalized, I will prescribe training intensities (pace, rest intervals) based on your estimated (or verified) VO2max, Anaerobic Threshold, and Resting Metabolic Rate. As we progress through your program, training intensities will change to complement your most current fitness status as well as your eventual goal pace. The training regimen I provide you with online is interactive. Basically, I prescribe what I would like you to do, you report back on what you were actually able to accomplish, I evaluate, adapt if necessary, and we proceed from there. Other tools used to ensure we are efficiently reviewing your training and racing include: Pace Charts, Heart Rate Charts, Race Evaluation Reports and your Holistic Self-Evaluation Form.
YOUR responsibility is to give me as much feedback and information as possible regarding your training. I have to know the whole story in order to make appropriate adjustments in your schedule, intensity, etc. Communication and consistency will be vital to our success in helping you reach your goals. It takes about 6 weeks for the body to adapt to a new stimulus. You must allow your body time to adjust to the initial physiological changes. Therefore patience is as important as consistency in achieving your stated goals.
ONLINE COACHING
Single Program Creation
A basic program schedule designed for you based on your reported current fitness level and upcoming goal. The initial phone consultation is included to personally review your completed questionnaires and explain the program protocols. The Intro Packet is also included so you have a background of information to work with.
Cost: $150
The Complete Runner
Whether a beginner or veteran, this program is for the runner who wants to make a serious commitment to improve their running. For recreation or competition, this comprehensive program is the ultimate guide for your running journey. Their is a 3-month minimum committment to this program.
Cost: $100 per month.
South Florida Residents look below for special offers pertaining to you!
Private and Group Live Coaching available as well as seminars, clinics, and discounts at local running stores.
Live Coaching (South Florida residents only)
The opportunity to work with your coach in-person on a regular basis is the ultimate coaching experience. These private sessions are offered on location (Central Palm Beach High School, Okaheelee Park, and/or Fit Studio in Wellington FL). This service includes:
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The RunFast Manual full of valuable information to a runner including: training protocols, race strategy tips, nutrition guidance for runners, strength training routines, flexibility routines, visualization/imagery guidance, shoe and apparel tips and much more.
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Private Weekly Session focused on the 'Workout of the Week."
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Monthly Newsletter for duration of subscription
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RunFit ™ Check-Up every 12 weeks to re-assess your fitness level & goals.
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Live Coaching Fees
Private:
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