Individual Coaching

Individual coaching is a good option for runners with a specific running goal in mind - PR in your goal race, run your first marathon, train for your next race without injury, build your endurance and/or speed before your next training cycle, or another running goal. Before starting to coach with Tammy, you should be able to run (or run/walk) 2-3 miles at a time. Everything is done online, so you can be anywhere in the world to be coached!

A limited number of online coaching spots are currently available. To get started, email Tammy with a little information about yourself and your running goal(s), and she’ll schedule a phone consultation to see if it would be a good fit.

You receive:

  • An initial consultation to discuss goals, running history, and current fitness routine

  • A customized training plan with specific workouts and paces to support your goals

  • A VDOT account (an online training platform and app to record workouts and exchange feedback)

  • Regular updates to your training plan based on fitness level, progress, and other factors that impact your training

  • Weekly coaching feedback on workouts and training progress

  • Unlimited texts/emails/messaging with Coach Tammy

  • Invitation to join TW group practices (track and long runs), if local to the DC area

  • 1-2 check-in calls/month

  • Support with strength training routines to build strength and lessen chance for injury

  • Individual accountability, motivation, and knowledge from an experienced coach


  • $150/month

  • A 3 month minimum is required for online coaching

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“After many years of running on my own, entering local races, and occasionally using training programs I found online, I decided it was time for a more structured approach in order to become a better, faster and stronger runner. I was talking to a former co-worker one day and she suggested contacting Tammy. After talking with Tammy, I decided to sign up and it was an excellent decision. I really appreciate Tammy's personalized and flexible approach. I also like that the workouts are different each week which keeps things interesting, fresh, and fun. Another huge bonus is Tammy's focus on incorporating strength training into the workouts to help prevent injuries. My goal race was the Parkway Classic which I've been running every year for over 10 years. My finish time last year was 1:39:14. This year, thanks to Tammy's coaching, I was completely prepared and felt strong the entire race. My finish time was 1:25:44 -- my best time in years! I highly recommend Tammy no matter your age or ability. Her tailored program will definitely help you reach your goals and make you a better athlete. I look forward to continuing to work with Tammy and becoming even faster and better!” - Mark P.

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“I’ve really enjoyed having Tammy as an online coach. This is my first time using a coach, and I admit while I was a little anxious about not being able to do everything, Tammy quickly set me at ease. She created a plan that was customized to my marathon goals, provided the tools necessary to keep me accountable (online app, checking in via text and phone) and has been a huge support as I had to step back and deal with an injury. Great coach, great format — I’m really looking forward to crushing my next race with Tammy as my coach!”  - Anita B.


“I am a former college swimmer, and looking for a new challenge in my 20s, became a fairly serious triathlete. However, after a few years of training too hard, I became burnt out and disillusioned with participating in any kind of competitive race. Fast forward to my 30s: after having a baby (ok 4 years after having a baby!), I decided I wanted give racing another chance, so I signed up for the National Women’s Half Marathon. Unfortunately I pushed myself too hard too soon and ended up with a micro-tear in my Achilles, preventing me  from running the half and from running all together for 2 months.

When I returned to running I decided I needed another approach, so I signed up for Tammy’s individual coaching. Tammy designed a training plan that would ease me back into running and help prevent injury by focusing on strength training. Intuitively, she picked up on my hyper-competitive nature and reminded me (on many occasions) to train smart and to listen to my body. After 16 weeks of training, I ran the Philadelphia Half Marathon pain-free and finished in 2 hours! I was excited and surprised to have a PR, as it had been 9 years since I ran a half marathon! Most importantly, with Tammy’s help, I was able to re-discover my passion for competition and running and to cultivate a much healthier attitude in my training. Thank you Tammy!” - Alyson F.