1:1 run coaching

Working with a coach has the ability to unlock your potential in a new way, help you get over a running plateau, or help you achieve scary goals that you didn’t think were possible.

I believe that all runners can benefit from coaching, not just the elite or really fast runners. TW Training specializes in supporting non-elite runners hit their big performance goals in endurance running. And while running is typically thought of as a solo sport, I believe having a community around us only makes us stronger, which is why TW Training puts an emphasis on cultivating a supportive team via Discord, monthly team runs in Chicago, and 3-4 team race weekends each year.

If you’re ready to get after your big goals and it sounds like it would be a good fit based on the criteria + investment described further down this page, I invite you to apply for 1:1 coaching!

customized run coaching for non-elite runners.

How It works

  • apply for coaching

    Fill out an application to work with Coach Tammy at least 2-3 weeks before you want to start. Provide as much detail as possible in the application.

  • Schedule a call

    You’ll be contacted within 72 business hours after filling out an application. If it looks like a good fit, you’ll schedule a brief call to talk more about goals, questions + next steps.

  • Fill out paperwork

    After the call, you’ll complete paperwork + your first payment. Once completed, you'll get your first 1-2 weeks of training in VDOT, onboarding materials, and start training!

WHO IS A GOOD FIT FOR 1:1 RUN COACHING WITH TW TRAINING?

While I would love to help every runner who wants a coach, I have found that the runners who make the best fit for 1:1 coaching with me have these characteristics:

  • Have a concrete performance goal to work toward together + a strong why for the goal

  • Committed to the work long term and know that results will not happen overnight

  • Truly ready to try a new approach - even if it’s uncomfortable - and can fully trust someone else planning workouts

  • Can communicate openly about needs, challenges, and anything else that impacts training so I can best support you

  • Eager for constructive feedback to improve and works to implement feedback

  • Has a “glass half full” outlook on life and doesn’t give up when things get hard

  • Supportive of all runners in the running community, no matter their pace or experience

  • Excited to get after it - work hard, learn new things, and have some fun!

Alternatively, you are NOT a good fit to work with TW Training if you:

  • Have weight loss as a big goal alongside performance goals

  • Just want to “get in shape” or “get consistent” but don’t have any specific goal to work toward in the short or long term

  • Aren’t willing to change how you’re currently training to achieve your goals

  • Like to “fly by the seat of your pants” when training without any type of structure

While there is nothing wrong with having these as your goals or approach, I’ve found that they don’t align well with my approach and athletes typically don’t see the results TW Training is known for.

What does 1:1 coaching include?

There are two levels of coaching available with TW Training.

The main difference between the two levels is the frequency of feedback and communication you have with Coach Tammy. Both levels require a minimum 5 month commitment.

premium level

  • Customized training for your goals, schedule, and starting point delivered via VDOT in 1-2 week blocks

  • Training feedback given 2x/week in VDOT

  • A monthly 30-minute check-in call

  • Unlimited texting and email communication w/coach

  • Support with nutrition, race strategy, mental game, strength training, and all other aspects of training

  • Team Discord community, quarterly workshops, and IRL events to learn from + connect with coaches and other TW Team athletes

  • $80 of yearly credit to The Feed to support sports nutrition needs

COST: $239/month

standard level

  • Customized training for your goals, schedule, and starting point delivered via VDOT in 1-2 week blocks

  • Training feedback given 1x/week in VDOT

  • A quarterly 30-minute check-in call

  • Unlimited email communication + race weekend texting w/coach

  • Support with nutrition, race strategy, mental game, strength training, and all other aspects of training

  • Team Discord community, quarterly workshops, and IRL events to learn from + connect with coaches and other TW Team athletes

  • $80 of yearly credit to The Feed to support sports nutrition needs

COST: $179/month

what tw athletes are saying

  • "I was able to shatter my PR by 13 minutes at my third marathon, get comfortable with self talk, and increase mileage significantly while staying injury free. Joining the TW Training Team gives you access to one of the most passionate runners and coaches I know, and I can’t recommend Tammy enough!"

    — Maddie S.

  • "From working with Tammy, I’ve been able to PR in multiple distances, including the marathon and my first sub-2:00 half marathon. She’s also kept me accountable on fueling and hydrating enough on long runs, so I no longer have a headache or need a long nap after long runs!"

    - Allyson M.

  • "I ran my best marathon since working with Coach Tammy; I am of course super proud of being able to achieve a PR. But beyond this, I am most proud on how I shifted my mindset and the way I think of myself as a runner. Before working with Tammy I used to think I was a slow runner and that was my self-limitation."

    — Rosa G.

  • "One of the biggest things I love about working with Tammy is the mental burden it takes off me. I spend so much of my life in a high stress job, traveling, managing other people, etc. So I love that I just have to DO the running, not plan it. I know what's on the docket for the week and everyday I just have to go RUN. Sometimes the runs are super difficult for me, but at the end of the day, it makes the running so much more of a release for me that I am not spending mental energy on it."

    — Charlotte B.

  • "I signed up for run coaching with Coach Tammy because I kept injuring myself when I tried to run a marathon on my own. With Coach Tammy I was able to complete two marathons, with a 34-minute improvement on my second race. I wouldn't have been able to do it without her nuanced training plan and her steady encouragement."

    Dan R.

  • "I appreciate the flexible guide of plans and how Coach Tammy is constantly looking at my workouts, providing feedback, and adjusting as needed. I super appreciate that Tammy's approach gives me spaciousness to have a life and still balance all things running."

    — Manuela M.

  • "Aside from the personal milestones I achieved with Tammy - a 17 minute half marathon PR and a 30 minute marathon PR, I think it should be mentioned that Tammy really works hard to build community amongst her runners. And that's something I really value about being a part of her team and being a runner in general."

    — Erin H.

Frequently Asked Questions

  • If you’re a new TW athlete, you'd want to start training for a marathon 16-20 weeks out and a half marathon 12-14 weeks out. It takes a few weeks to go through the initial process, so it’s recommended you apply at least 5 months before your goal race, if not sooner.

  • Every training plan looks different because it’s customized to the athlete’s schedule, goals, fitness, injury history, recovery needs, etc. But generally I follow the 80/20 rule, where a majority of mileage is easy and 1-2 runs/week have speed in them. Strength training is also emphasized.

  • Strength training is programmed into all plans, and there are a variety of strength workouts available in the team’s resources to support you. Individualized strength workouts are not included, however. Cross training is programmed if it makes sense for the particular athlete [low mileage, injured or injury-prone, enjoys it, etc].

  • While it’s not required to have a GPS watch, it is very helpful. Strava does not give detailed data - especially for speed workouts - so I'm not able to give as much feedback since I don’t have as much data to look over. VDOT syncs with Garmin and Coros and it makes it a lot easier to execute your workouts, as well. If you don’t have a watch, it will require more work on your end to input accurate data and give additional details so I can provide feedback.

  • While all coaching is done virtually, there are regular running meet ups in the DC area organized by fellow teammates, as well as monthly run meet ups in Chicago. 3-4 team weekends/year around races are also planned, in which you can meet fellow TW teammates at a shake out run, dinner, and/or the race. For 2024, the official team race weekends are Cherry Blossom in April, Chicago Marathon in October, and Richmond in November.

  • No. Coach Tammy will work with what you have available [which is asked about in onboarding paperwork], to ensure workouts take that into account.

  • No, this is not included with coaching. Coach Tammy does look at cadence for athletes who are injury-prone and give recommendations if needed. If you want a running form analysis, it's best done with a local physical therapist or practitioner who specializes in gait analysis.