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Sonia Samuel's Training Programmes

Sonia has spent a lifetime in the sport and has a wealth of experience. She was winning national cross country titles for Wallsend Harriers in her native North East of England as a teenager, finished 5th in the Commonwealth Games 10,000metres in 2014 in Glasgow and then achieved her life’s ambition in being selected for the marathon at the Rio Olympics in 2016 and the 2018 Commonwealth Games on the Gold Coast in Australia.

 

Sonia has run 2 hours 28 mins for the marathon and was second GB runner to finish in the 2016 London Marathon when she qualified for Rio. Her track best for 10,000 metres is 32.39 set in 2014.

 

She has competed in European and World Championships and in 5 World Cross Country Championships and 2 European Cross Country Championships for Great Britain. She won her first National Cross Country title in 1999.

40 MINUTE 10K PLAN
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50 MINUTE 10K PLAN
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60 MINUTE 10K PLAN
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For more information visit Sonia's Coaching site at