TW Track Practices

“Through Tammy’s coaching and workouts I noticed a significant improvement in both my speed and my endurance. I enjoyed her coaching style and attention to form. I was also impressed with her ability to coach multiple levels of runners (from brand new to veteran marathon runners) and design a group workout that benefited everyone.”


TW Track Practices provide a structured speed + strength workout each week to help runners become faster, stronger, and more efficient runners. TW Track Practices are included with the Group Training Program, but some find that they just want a speed session each week to enhance their current fitness routine, to get faster at shorter distances, or to be accountable to incorporating speed work into their training. TW Track Practices are for any level of runner - you do not need to be training for a race or be at a certain pace - we’ll all be running around the same oval! :) Workouts are differentiated for all abilities (in regards to pace, number of intervals, rest time), so everyone will be challenged at an appropriate level. All practices include a 10-15 minute strength session along with a different speed workout each week.

Summer Practice Dates: June 18th - November 12th (22 weeks)

Track Practices Include:

  • Weekly coached speed + strength workout, differentiated based on level

  • Weekly email with the workout, running tips, and other information to enhance your running

  • Support with pacing, running form, and strength exercises

  • A welcoming community of runners to push and support you

  • Social events outside of practice

Logistical information: There are three locations for TW Track Practices. You’ll choose your location at checkout.

  • Cardozo SHS (U Street) - Tuesdays @ 6:30pm

  • Washington and Lee SHS (Arlington, VA - Ballston) - Tuesdays @ 6:30pm

  • Wilson SHS (Tenleytown) - Wednesdays @ 6:30pm

Cost:

  • $225 for 22 weeks (June 18 - November 12)

  • $130 for 11 weeks (June 18 - August 27)


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“Being new to the area I signed up for a TW Training fun run. I had a great time and was super impressed by the sense of community. After attending a few more fun runs I decided to sign up for the group track sessions. Through Tammy’s coaching and workouts I noticed a significant improvement in both my speed and my endurance. I enjoyed her coaching style and attention to form. I was also impressed with her ability to coach multiple levels of runners (from brand new to veteran marathon runners) and design a group workout that benefited everyone. The happy hours and other events also contributed to creating a sense of community and fun. I signed up for additional weeks and will continue to sign up in the future!” - Deb W.


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“After a long break, I decided to register for a 10K race to kickstart my love for running and motivate me to get back out there. I had run for years and didn’t have great intentions for a PR, but I told Tammy that I wanted to increase my speed. She coached like no one else I’ve known. Instead of locking in a pace for my speed workouts, she instructed me to run by feel or “by effort.” I was skeptical, but kept an open mind and attacked my workouts each week by effort, only to find my pace faster than what I would have run on my own. On race day, I applied the same “by effort” approach and ran my fastest 10K to date! Tammy stood by this approach throughout the training season and shared her own successes using it, which helped build trust in what she was coaching. Tammy is well-educated and intelligent about all aspects of running, but also has a strong knowledge of other exercise modalities that complement the sport. She not only helped me PR my 10K, but taught me the importance of stability and strength training, which are critical to running with proper form and to improving your speed. I’m glad that Tammy opened my eyes to how to become a faster runner!” - Beth M.


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