How They Train! Katie Sherron

February 2015


  • 33

Did you compete in high school cross country or track?

  • I ran track all four years (300m hurdles and 4×400 relay) and cross country my last two years in Michigan.

Did you compete in college cross country or track?

  • My freshman and sophomore year at a DIII school in Michigan I put a lot of effort into the 100m hurdles.  I was not successful; turns out I’m short and white. 

How many years have you been running?

  • I stopped for almost a decade after college but have been running and competing regularly in Tallahassee since 2010. 

Lifetime personal records

  • 5K – 18:07
  • 10K – 39:20
  • Half Marathon – 1:23:15
  • Marathon – 3:15
  • 50K – 4:19

What running events do you train for or what are your training goals?

  • I enjoy running 5Ks because you can hop in one every weekend.  But the half marathon is my favorite distance.

Consider your training over the past 6 months to one year.  How many miles a week do you typically run when not injured and consistently running?

  • 50-60

What does your typical week of running look like?

  • Monday:  off or 4 easy; lift at Leach; walk Dixie 3 miles in the evening    
  • Tuesday:  3 warm up, 3 intervals at Maclay or FSU, 3 cool down
  • Wednesday:  6 – 8 easy; lift; walk 3
  • Thursday: 4 – 6 easy; lift 
  • Friday:  2 warm, 6 tempo (steady pace or cruise intervals with short rest), 2 cool; walk 3
  • Saturday:  6 easy at the ARP or race!
  • Sunday:  13 – 18 easy

When I’m in shape, easy pace is under 8:00 minute per mile.  Intervals are under 6:00, and tempo is somewhere around 6:30.

How does your training vary over the course of a year?

  • I have more time to run in the summer, but when I travel my mileage drops. 

Do you take recovery or down time?

  • I’ll take a few rest or easy days after a big race. 

Do you peak for certain races?

  • I try!  This year I trained hard for Bostons (MA and GA).  I love the competitive environment surrounding the Tallahassee Big Three:  Springtime, Palace, Turkey Trot.

How much sleep do you usually get at night?

  • We all shoot for 8 hrs, right? 

What time of day do you normally run?

  • Early morning

What injuries have hampered your training over the past year? 

  • A couple years ago my Achilles tendon flared when I upped volume and intensity at the same time. 

What type of running shoes do you prefer?

  • Asics Cumulus

Do you race in a different type of running shoe?

  • Saucony A5 and Fastwitch

Do you use weight training?

  • Upper body and core 3x per week.

Do you stretch? 

  • Just socially. 

What are your favorite running routes?

  • I love running on FSU’s campus, seeing the sunrise over the stadiums and pretending I’m a talented collegiate athlete.  I run tempos on the St Marks trail.  Since Zach and I live right across from the ARP, we run there a lot too. 

What running resources do you like that would benefit someone else?

  • Jack Daniels Running Formula

What examples can you give of specific training methods, and what were the results?

  • I need interval work on the track to be my best at any distance.  In the past, I’ve dropped speed work when I was marathon training (or just being lazy), which was a mistake.  I’ve cut my mileage goals as well; I get slower if I run much over 60 per week.  Finally, I walk my dog 9 – 15 miles per week which I think aids recovery.

What advice do you have for beginning or experienced runners to help them with their training?

  • Be consistent.  Not surprisingly, if you do the same thing over and over again, you’ll get better at it.