Florida Atlantic University Athletics
Men's Cross Country
Sonja Friend-Uhl
- Title:
- Assistant Coach (Cross Country/Track & Field)
- Email:
- sfrienduhl@fau.edu
Sonja Friend-Uhl came to Florida Atlantic University as an assistant cross country and track & field coach in 2016 and currently serves in a dual role as the men's cross country coach and assisting the women's cross country and track & field teams.
Â
Friend-Uhl has guided the program to measurable competitive gains across her first two seasons at the helm, producing the fastest team performances in school history at both the 8K and 10K championship distances, while significantly improving team depth, pack execution, and consistency.
During the 2025 season, Florida Atlantic recorded a 34:39 top five team average for 10K at the NCAA South Regional Championships in Huntsville, AL marking a 37-second improvement over the program’s previous best on a certified course (35:16) and surpassing the program’s historical 10K team performance norm of 36:00. On the same course, the Owls reduced their scoring spread from 2:38 to 1:13, reflecting major gains in pack running and competitive cohesion. The performance also eclipsed FAU’s previous best average at the Huntsville venue (35:06 in 2021)
At the 8K distance, the Owls posted a 26:31 team average at the 2025 American Conference Championships in Charlotte, N.C., placing 12th and improving upon the program’s prior best team average 8k time of 26:48. This result represented a 44-second improvement over the team’s 27:15 8k conference average from the previous season and included an exceptionally tight 40-second scoring spread, underscoring enhanced depth and consistency.
Individually, seniors Paul Glick and Sam Henery led the Owls with top-tier performances. Glick recorded a 33:57 10K at the 2025 NCAA South Regional Championships and a 26:11 8K at the American Conference Championships. Henery posted personal bests under Friend-Uhl’s leadership, including a 34:03 10K at the 2024 NCAA South Regional Championships in Tallahassee and a 16:02 5K at the 2024 FAU Invitational in Boca Raton
Sophomore Donovan Petty recorded personal bests in 2025 at 5K (16:23), 8K (26:36), and 10K (34:25), while junior transfer Noah Highsmith and freshmen Nathan Webb and Nazayer Franco demonstrated steady season-long progression with improved 8K performances throughout the year.Â
Across her first two seasons, Friend-Uhl has established new program benchmarks in team averages, competitive execution, and athlete development, positioning FAU Men’s Cross Country for continued upward momentum at the conference and regional levels
Prior to FAU, Friend-Uhl served as an Assistant Cross Country and Track Coach at Vanderbilt University from 2011–2015. She also held head coaching positions as the Head Men’s and Women’s Cross Country Coach at Palm Beach Atlantic University (2010-2011) and the Head Boys’ and Girls’ Cross Country, Track & Field Coach at Western High School in Davie, Fla. (2000–02).
An accomplished lifelong athlete, Friend-Uhl began her collegiate running career at the College of William & Mary and continues to compete at an elite level in the Masters division. She currently holds eight American age-group records spanning the 800 meters through the 3000 meters, as well as a world record in the women’s 40+ 4×400-meter relay. In the Spring of 2021, at age 50, she set American records in the women’s 1500m with a time of 4:41.23 and in the 800m with a time of 2:19.02.
Friend-Uhl has earned numerous national championship titles in events ranging from the 400 meters to the 5000 meters and cross country and has captured three World Championship titles in the 800 meters and 1500 meters. She has represented the United States on nine World Championship teams and competed in the 2000 U.S. Olympic Trials in the women’s 1500m.
In addition to her collegiate coaching duties, Friend-Uhl is a professional fitness consultant. She holds a USATF coaching certification and fitness certifications through ACE, ACSM, and AFAA. Sonja also serves as a Lead Master Trainer & Global Presenter for Core Health & Fitness.
Sonja lives in Boca Raton with her husband, Brad and daughters, Brianna and Alexa.
Â
Friend-Uhl has guided the program to measurable competitive gains across her first two seasons at the helm, producing the fastest team performances in school history at both the 8K and 10K championship distances, while significantly improving team depth, pack execution, and consistency.
During the 2025 season, Florida Atlantic recorded a 34:39 top five team average for 10K at the NCAA South Regional Championships in Huntsville, AL marking a 37-second improvement over the program’s previous best on a certified course (35:16) and surpassing the program’s historical 10K team performance norm of 36:00. On the same course, the Owls reduced their scoring spread from 2:38 to 1:13, reflecting major gains in pack running and competitive cohesion. The performance also eclipsed FAU’s previous best average at the Huntsville venue (35:06 in 2021)
At the 8K distance, the Owls posted a 26:31 team average at the 2025 American Conference Championships in Charlotte, N.C., placing 12th and improving upon the program’s prior best team average 8k time of 26:48. This result represented a 44-second improvement over the team’s 27:15 8k conference average from the previous season and included an exceptionally tight 40-second scoring spread, underscoring enhanced depth and consistency.
Individually, seniors Paul Glick and Sam Henery led the Owls with top-tier performances. Glick recorded a 33:57 10K at the 2025 NCAA South Regional Championships and a 26:11 8K at the American Conference Championships. Henery posted personal bests under Friend-Uhl’s leadership, including a 34:03 10K at the 2024 NCAA South Regional Championships in Tallahassee and a 16:02 5K at the 2024 FAU Invitational in Boca Raton
Sophomore Donovan Petty recorded personal bests in 2025 at 5K (16:23), 8K (26:36), and 10K (34:25), while junior transfer Noah Highsmith and freshmen Nathan Webb and Nazayer Franco demonstrated steady season-long progression with improved 8K performances throughout the year.Â
Across her first two seasons, Friend-Uhl has established new program benchmarks in team averages, competitive execution, and athlete development, positioning FAU Men’s Cross Country for continued upward momentum at the conference and regional levels
Prior to FAU, Friend-Uhl served as an Assistant Cross Country and Track Coach at Vanderbilt University from 2011–2015. She also held head coaching positions as the Head Men’s and Women’s Cross Country Coach at Palm Beach Atlantic University (2010-2011) and the Head Boys’ and Girls’ Cross Country, Track & Field Coach at Western High School in Davie, Fla. (2000–02).
An accomplished lifelong athlete, Friend-Uhl began her collegiate running career at the College of William & Mary and continues to compete at an elite level in the Masters division. She currently holds eight American age-group records spanning the 800 meters through the 3000 meters, as well as a world record in the women’s 40+ 4×400-meter relay. In the Spring of 2021, at age 50, she set American records in the women’s 1500m with a time of 4:41.23 and in the 800m with a time of 2:19.02.
Friend-Uhl has earned numerous national championship titles in events ranging from the 400 meters to the 5000 meters and cross country and has captured three World Championship titles in the 800 meters and 1500 meters. She has represented the United States on nine World Championship teams and competed in the 2000 U.S. Olympic Trials in the women’s 1500m.
In addition to her collegiate coaching duties, Friend-Uhl is a professional fitness consultant. She holds a USATF coaching certification and fitness certifications through ACE, ACSM, and AFAA. Sonja also serves as a Lead Master Trainer & Global Presenter for Core Health & Fitness.
Sonja lives in Boca Raton with her husband, Brad and daughters, Brianna and Alexa.
Inside the Owls Burrow 2025-26 Spring Show #10
Tuesday, May 12
Inside the Owls Burrow 2025-26 Spring Show #9
Tuesday, May 05
Inside the Owls Burrow 2025-26 Spring Show #8
Thursday, April 23
Inside the Owls Burrow 2025-26 Spring Show #7
Wednesday, April 08
