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.

TW Training believes that all runners can benefit from coaching, not just the elite or really fast runners. We specialize in supporting non-elite runners hit their big performance goals in endurance running. And while running is typically thought of as a solo sport, we believe having a community around us only makes us stronger, which is why we put an emphasis on cultivating a supportive team.

If you’re ready to get after your big goals and it sounds like it would be a good fit, we invite you to apply to join us!

customized run coaching for non-elite runners.

How It works

  • apply for coaching

    Fill out an application to work with a TW Training coach at least 2-3 weeks before you want to start. Provide as much detail as possible. You can read about the coaches and current availability here.

  • 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 some paperwork + make your first payment. Once completed, your coach will set up your first 1-2 weeks of training, send a welcome email, and you’ll get started!

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

While we would love to help every runner who wants a coach, we have found that the runners who make the best fit with TW Training have these characteristics:

  • Have a concrete performance goal to work toward together

  • 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 your workouts

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

  • 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

While there is nothing wrong with having these as your goals, we’ve found that they don’t align well with TW Training’s approach and athletes typically don’t see the results we are 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 communication you have with your coach. Coach Tammy only takes on athletes at the Premium Level, and Coach Mike + Coach Florie only take on athletes at the Standard Level. Learn more about the coaches here and if they’re currently accepting new athletes. Note that 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 2-3x/week

  • Unlimited plan adjustments

  • 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 Slack 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

  • Unlimited plan adjustments

  • A quarterly 30-minute check-in call

  • Unlimited email communication w/coach

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

  • Team Slack 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.

  • "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, we’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 we 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, 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 we’re not able to give as much feedback since we 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 we 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. Your coach will work with what you have available [which is asked about in onboarding paperwork], to ensure workouts take that into account.