About Sonja

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 has 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 (4:44.81) and the American Record Holder in the Women’s Masters 1500m (4:16.99), the Women’s Masters Outdoor Mile (4:45.68), and the Women’s Masters Indoor 3000m (9:48.23). Sonja is also the current National & World Masters Champion in the 800m, 1500m, & 5000m.

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Years Coaching
Million in 2014 Hired a Coach
US Records
World Records


Managing the Early Aging Process as a Female Competitive Athlete

Being “Fast Over 40” as a female runner (or any athlete for that matter), is about more than just keeping your stride turnover fast, your body lean, and your strength and endurance primed.  The hormonal changes that occur, for most females, after the age of 35 can wreak havoc on a competitive athlete’s training regimen, […]

Are you working harder or smarter regarding your training?

Effective cardiovascular training (such as running!) is all about organization…also known as prioritization in the competitive training world. It’s a term used for following a specific, 4-cycle training plan for a set period of time followed up with another 4-cycle training plan with a different focus. The approach is bio mechanically and physiologically sound and […]

Featured in the Atlanta Track Club

One of the highlights of the track and field meet was the W45-49 800 meters. Sonja Friend-Uhl, a regular on the podium, came close to a world record time with her 2:15.56 finish. Check out the full article in the Atlanta Track Club

Who Else Wants to Be the Fastest They can Be?


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