TW Group Training Program

“I joined Coach Tammy’s group program in preparation for the Richmond Marathon and saw the benefits almost immediately. I had always struggled with track workouts on my own, but with a group of other runners pushing me, I was faster and I had WAY more fun. Also, long runs in the humid DC summers have always been a struggle. Knowing that there were a group of other folks to run with made sure I got myself out of bed and out on the road/trail!”

“When I signed up to run the New York City Marathon, I knew I had a steep training curve ahead of me. The most I had ever run was 5 miles. Joining Tammy’s group was the best decision I made. Thanks to Tammy, I ran, finished and *enjoyed* the marathon - a major achievement for me.”


The TW Group Training Program is a strong community of runners who are training for a long distance race, from 10 miles to the marathon. The most popular races in the group include the Chicago Marathon, Marine Corps Marathon, NYC Marathon, Army 10 Miler, and the Richmond Half and Full Marathon, however, you can be training for any fall race to participate. While any level of runner is welcome to join the Group Training Program, we’ve found that the majority of participants agree with the following:

  • You’re running your first long distance race (marathon, half marathon, 10 miler) OR you’ve run a few long distance races and want to improve your time

  • You consider yourself a mid-to-back of the pack runner (9:00-12:00 pace on longer runs)*

  • You can run at least 2-3 miles without stopping when joining

  • You want a running community in which everyone supports and celebrates each other for victories big and small

  • You need the accountability and support from others (coaches and team members) to help achieve your race goals

*Some team members fall outside of this range, but 90-95% of the group is in this range for long runs. Track paces are faster, but everyone is running around the same oval so it doesn’t matter :)


Dates of Program: June 17th - November 16th (Although the program has started, you can still sign up if you’re training for a later fall race)

**If you are training for Marine Corps Marathon, you should begin your training no later than July 22nd.

**If you are training for other marathons, it’s best to start training 16 weeks in advance, and 10-12 weeks in advance for a 10 mile or half marathon distance.


Group Program Includes:

  • A training account with VDOT, an online training platform that has an app and the ability to sync your Garmin or Strava account

  • A training plan uploaded in VDOT. The training plan is tailored for your specific goal race and based on your running level, and it includes pacing for all runs, suggested cross training, and strength training support

  • Support with strength exercises with online videos and in-person track practices to help lessen the risk of injury

  • A coached track workout and long run every week

  • Long run support (water, ice, electrolytes, snacks) on runs longer than 14 miles

  • Pre-planned routes for all long runs

  • Private group forum to interact with other TW Training athletes outside of practices

  • A weekly email with training tips and support on everything from race nutrition to mental toughness

  • Access to multiple coaches to ask any and all training questions

  • A supportive and welcoming community to train with

  • Monthly social events to connect with other TW Training athletes outside of runs

  • A discount night at Pacers Running (14th Street and Clarendon locations)

  • Team meet-ups at various races (Chicago, MCM, NYC, Richmond, Army 10 Miler)


Practice Logistics:

  • Track Practices: There are 3 options to choose from. You will select a primary track location when signing up, but you can go to a different one on any given week if needed.

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

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

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

  • Long Runs: These will happen on Saturday mornings at 6:30am to start and move to 6am later in the summer to beat the heat (as much as possible). The meeting location will rotate between Dupont Circle and Theodore Roosevelt Island. Both locations have parking and we will set up carpools for those without a car since metro is not open that early on the weekend.


Cost:

  • New to TW Training: $395

  • Alum of TW Training: $370

*Cost breaks down to around $20/week (less than $100/month). Different payment options are available.


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“After many attempts, 2018 was finally the year that I managed to make running a part of my life. I started out by following a few beginner running plans and tips that I found online, but after a while I hit a point where I realized that I could benefit more from having a real-life coach that I could turn to for guidance. Soon after, the connective powers of social media led me to find Tammy's services. I signed up for the summer group training program and we got to work. Tammy’s track workouts were a game changer for me. They helped me to make improvements to my running form, increase my endurance, and boost my confidence as a runner. The group setting, which included runners from a wide range of experience levels, was pretty inspiring as well. I ran my first race (the Navy 5 Miler) in September 2018 and set a personal record along the way. The group training played a huge role in this. Much appreciation to Tammy for all of her guidance!”  - Mike K.

 
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“I have been a runner for almost a decade. I’ve always wanted to conquer the marathon to be able to say I did it and to see if it’s something that I was interested in continuing to do. I tried and failed many times over the past ten years to stick to a training plan on my own with no luck. I went for a local holiday lights run last December and met Tammy – she was energetic, funny and inspiring in her dedication to the sport and overall wellness. When I decided to commit to a fall race, I knew immediately that I wanted to be part of her training crew. I figured individual coaching wasn’t for me, since I needed more accountability to show up for runs. Tammy had that all set – I started out with the training crew in early summer and was intimidated and nervous showing up to my first group long run. Tammy set the tone early by having us all introduce ourselves, talk about our race and something positive that happened to us that week. My nervousness quickly wore off and I found our weekly long runs becoming the highlight of my summer. The weekly achievements in increasing both my fitness and my long run distance was highlighted by the fact that I shared those successes with a group and an enthusiastic coach. Tammy was incredibly helpful in always responding to texts about random aches/pains, updates on routes and meeting places, and with weekly emails. My marathon was in South Dakota in the midst of a freak snowstorm (which is the one thing that training in DC in summer could not prepare me for) and I went into it nervous but confident that I had a knowledgeable coach behind me and a strong network of runners that I put in the work with every week over the summer. My race was a success and now I can officially say that I am a marathoner!”  - Christina B.