Life Time Run
 
SONJA FRIEND-UHL
Boca Raton (FL)

Sonja's personal athletic achievements have spanned nearly her entire life as she still competes at the national and world level. A State Champion in High School and a scholarship, record-setting runner at the College of William and Mary, success continued to follow Sonja through her transition into professional racing. She has been a member of six U.S. world teams, a 2000 Olympic Trials Competitor in the 1500m, and has launched a successful Masters Running career. She is the reigning World Record Holder in the Women's Masters Indoor Mile and competes for the Atlanta Track Club sponsored by Mizuno. 

Sonja holds a wide range of fitness & sport certifications, and has a passion for coaching and sharing her knowledge as a runner. She is especially inspired by her collegiate coaching experiences. In Sonja's words: "Coaching is my calling in life! Nothing is more fulfilling to me than helping others reach their goals they have worked hard for. My greatest joy and performance has been trying to keep up with my two beautiful daughters, Brianna & Alexa." 

Connect with Sonja

Specialties

  • Track Events 400m-10,000m
  • Cross Country
  • Road Racing Mile - Marathon
  • Youth Runners (6-18 & Collegiate)
  • Pre and Post Natal
  • Sports Nutrition Consulting
  • Strength & Conditioning
  • Imagery & Visualization Techniques

Education & Certifications

  • The College of William & Mary - BA
  • USATF- Level 1
  • ACE - Health Coach Certification
  • ACSM - HFI
  • AFAA - PT & Multiple Specialties including Youth, Senior, Weight Management, Mat Pilates, Behavior Modification & Pre/Post-Natal
  • KORR Cardio Coach Testing Certified
  • Human Sport Certified Coach
  • BoxMaster Certified Coach
  • Schwinn Power Cycling Certified Instructor

Running History & Awards

  • Member of six U.S. World Teams
  • 2000 US Olympic Trials Competitor in the 1500m
  • Reigning World Record Holder - Women's Masters Indoor Mile (4:44.81)
  • American Record Holder - Women's Masters 1500m (4:16.99)
  • American Record Holder - Women's Masters Outdoor Mile (4:45.68)
  • American Record Holder - Women's Masters Indoor 3000m (9:48.23)
  • National & World Masters Champion in the 800m, 1500m, 3000m & 5000m

Lifetime Personal Bests

  • Marathon - 2:49 (Disney 2008)
  • Half Marathon - 1:15 (Grandma's 2005)
  • 20k - 1:12 (World Championships in Budapest, 2007)
  • 10k - 33:57 (The Great Race - 1998)
  • 5k - 16:17 (Edison Festival of Lights 2000)
  • 3k - 9:27.30 (U of Miami Track 2000)
  • 1 Mile - 4:37:69 (USATF Indoor Nationals 2005)
  • 1500m - 4:13.98 (Can Am Classic 2000)
  • 800m - 2:06.67 (Raleigh)
  • 400m - 57.86

Collegiate Coaching Experience

  • Palm Beach Atlantic University Head Cross Country Coach 2009-2010
  • Vanderbilt Assistant Track & Cross Country Coach 2012-2014
  • Florida Atlantic University Assistant XC & Track Coach 2016 - Present