At Runfast Promotions, programs are built according to your fitness goals for the high school, collegiate, or elite runners who wants to take their running and performance to the next level. Sonja Ul-Friend is happy to coach both the beginner and the advanced runner, so ability is not important.

Our coaching programs are designed for anyone who wants to:

• Improve their fitness via running
• Make running a part of their life at any age or fitness level
• Have an individualized program designed for maximum results
• Learn how to structure a training schedule for a race date

Online Coaching

This coaching option is a one-time program based on your fitness goals for the high school, collegiate, or elite runners who wants to take their running and performances to the next level. I am happy to coach both the beginner and the advanced runner, so ability is not important.

What's Included?

• Initial Phone Consultation
• An introductory packet with questionnaires and an explanation of program protocols.
• A Individualized program designed for maximum efficiency and results

As your coach, I will inspire and support you while you make the changes necessary to improve your well-being as a runner. I will meet every challenge with you and ensure that you are always moving towards your goals. Whether you are a beginner, intermediate or advanced exerciser, I am here to help.

Do you have an event(s) planned within the next year?

Are you ready to commit to a consistent nutrition and physical training program based on the results found in the tests and be prepared to make changes based on the findings?

Those who are very serious about their athletic performance or are going for a personal record in the season, should consider the Cardio Coach Plus Assessment every 12 weeks until their main event to make sure they are training and eating optimally.
Consider RunFast Coaching Services to help make the most of the results found!

What to Expect Click Here

>> Buy Now $150

This coaching option is a 12 week program that is broken down into 4 week micro-cycles based on the plan I build from your Introductory Packet and first session.

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.

What's Included?

• Initial Phone Consultation
• An introductory packet with questionnaires and an explanation of program protocols.
• A custom training schedule
• Guidance & training along the way
• Weekly assessments and fitness analysis

There is a 3-month minimum commitment to this program. If someone needs to make alternative arrangements for payment they can Contact me directly at and I will accommodate you as best I can.

>> Buy Now $300

Live Coaching

This is for South Florida residents only, but the opportunity to work with your coach in-person on a regular basis is the ultimate coaching experience.

What's Included?

• An introductory packet with questionnaires and an explanation of program protocols.
• A custom training schedule
• Guidance & training along the way
• Work with you one on one to work on your form
• Track your form
• Review your effort and recovery

These private sessions are offered on location at Palm Beach Central High School, Okeeheelee Park or at the Fit Studio in Wellington,FL.

Want to get started? Please fill out a Waiver Release and a History Form

>> Buy Now $75

What's Included?

Come and train with The Wellington Runners Group, an organization with the common interest of running and personal health, based in Wellington, Florida. Check out the Events to see all the events planned.

• a Quarterly or Season Commitment
• train with The Wellington Runners Group
• Work with you one on one to work on your form
• Track your form
• Review your effort and recovery

Want to get started? Please fill out a Waiver Release and a History Form

>> Buy Now at $60 for a 3-month program

>> Buy Now at $150 for the Marathon & Half Marathon Training Program