customized training plans
If ongoing coaching is not a good fit or outside your budget at this point in your journey, but you want something with more guidance than a PDF plan you found online, a customized training plan is for you!
Currently available for the half marathon and marathon distances, customized training plans are delivered in the V.02 training platform, which has helped dozens of TW Training athletes hit big PRs and other goals.
You can start a plan at any time and it will be delivered to you immediately upon payment + set up of the V.02 app. Garmin + Coros syncs seamlessly with the app, so your workouts will show up on your watch, saving you a ton of time.
This is a great option if you’re considering an app like Runna, but want a plan that was designed by a real coach, as well as a plan that has the appropriate amount of intensity for your mileage + fitness level to help you hit big goals, without significantly increasing your injury risk.
It is recommended you purchase your training plan no more than 2 weeks prior to starting your training cycle, to ensure you are starting from your current mileage + fitness level.
smart programming to reach your goals
How It works
what is included?
Customized Training Plan: Select the training plan that meets your needs, based on the race distance you are running, the number of miles/week you are currently running, and how many days you want to run per week. You also select the day you want your long run + harder workout for the week. All paces are customized for you based on a recent race or time trial in the V.O2 app. Make sure you look at the plan requirements and select the plan that best matches your recent average weekly mileage.
Simplicity and Saving Time: The V.O2 app syncs directly to Garmin, Coros, Strava, and Apple watches, which allows you to easily follow along with your training plan and check off workouts on your device. And if you’re using a Garmin or Coros device, runs will show up on your watch, guiding you through the workouts as you run.
Training Guide: You will be emailed PDF with information to help you better execute your training plan; including how to adjust your plan if needed, the meaning of terms, strength workouts to use, some nutrition guidance, and more.
Communication: You can email Coach Tammy up to 1x/month if you have questions about your training plan or how to make adjustments if things come up.
The Feed Credit: As part of The Feed’s partnership program, TW athletes receive credit from The Feed to purchase sports nutrition items for training.
COST: $20 per 4 weeks (starts @ $60 for a 12 week plan)
Example of a week from a training plan in the VDOT platform
what runners are saying about customized training plans
“This was my 11th marathon and I know the majority of what I need to do to be successful but wanted a guided plan for me by a coach that I could follow along and adjust as needed. I was able to follow the plan by Tammy and actually hit my fastest time since 2019 at the Boston Marathon! I was able to get my 6th Star feeling strong and celebrate all my hard work with no injuries! ”
“I purchased a plan because I’ve known Tammy a long time and trust her expertise, and it was also fairly inexpensive, and I’ve never gotten a customized plan before. And even though this race wasn’t a PR (just more of trying a new distance on trails since I’ve run roads for so long), the plan still helped me build up a lot of mental strength that came in handy on race day.”
Frequently Asked Questions
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Customized training plans are currently offered for the half marathon and marathon distances. Mileage starts between 10-30 miles/week, so they are meant for lower-medium mileage runners. Running experience is irrelevant - novice and more experienced runners would both benefit from a customized training plan.
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The training plan will start you from the mileage you’ve been running consistently for the last month - make sure you select the correct training plan when purchasing. From there, you’ll select the days you want your harder workouts. Your paces will be customized in the platform based on a recent race, and your paces will update when you run more races. This allows you to continue to improve.
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It is recommended you purchase a customized training plan no more than 2 weeks out from when you are starting your training cycle. This ensures you are starting from your actual weekly mileage, not what you think you’ll be at (important to mitigate injury risk). To find the start date of your training cycle, count the weeks back from your goal race.
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No, it is not required to have a GPS watch. It is very helpful to have a Garmin or Coros watch, however, as these sync directly with the app and workouts will load in your watch - so it saves you time. But Strava and Apple Watch also sync with VDOT, so if you are using a different watch or just the app on your phone, that works too!
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You can easily move workouts around in the platform. It is highly recommended that you reference the guide before moving around workouts to ensure the flow of the workouts still makes sense and isn’t increasing your injury risk.
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If you change the date of your race after purchasing your plan, you can simply drag and drop your workouts in VDOT so you can use the plan for your new race date. Modifications to the plan won’t be made by Coach Tammy after purchasing and there are no refunds.
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Individualized strength workouts are not included, but strength training is written into all plans, and there are a few strength workouts available in the guide to support you. Cross training is programmed in some plans, specifically runners who are running only 3 days/week.
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You can reference the training guide that is provided for support with common questions. You are allowed up to 1 email/month for quick questions that come up. If you want more support while training, check out the Race Ready or 1:1 coaching options.
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Reach out to Tammy via the contact page [https://www.tw-training.com/contact] with any questions before purchasing and she’ll get back to you with answers!
