Tim J.

For the past 6 years, I have coached privately, averaging about 10 athletes at any given time and I have worked with all ages and skill levels. I am currently a Certified Personal Trainer (AFAA) and have USA Track and Field (USATF) Coaching Certificate.

My passion for coaching comes from seeing people succeed after they have struggled with other coaches and programs. For beginner runners, no matter the age, I use a program base on 5k benchmarks. With athletes who are committed, I have 100% success rate with having males under 21 minutes and females under 24 minutes within their first year. Once an athlete has hit these benchmarks we together create a specific plan to build on future running goals.

I have coached 3 runners to a Boston Q. My best female achieving a 3:07:26 and My best male running 2:39:22. For runners looking to improve their time from 800m to marathon, together we will develop a plan to build your aerobic capacity. Everything we do in training with fit in the motto of "build your engine". We will find the balance of mileage and threshold work and do specific race prep when necessary.

For both beginners and experienced runners, we will discuss drills, stretching, and stretch training.

I was a 4-year Varsity athlete in Cross Country and Track at UMBC. My personal best at UMBC were 4:17 in the mile and 25:56 in 8k Cross Country.

Since graduating in 2012 I have continued building my knowledge of aerobic improvement by both coaching runners and competing as a rower.

In 2018 I was 33rd at the World Indoor Rowing Championships. At the 2018 US Rowing Club Nation Championships, I competed in the semi-finals with 2 events with the Baltimore Rowing Club. Currently, I am a member of the Potomac Boat Club in Washington DC.

In my rowing I follow the "Build Your Engine First" motto. Endurance sports are about working towards the best version of ourselves and it is a gradual process that requires commitment.

The basics of the "Build Your Engine First" plan is using steady miles to build your aerobic capacity. The more advanced you are in your training plan with me the more important building your foundation of miles will become.

Workouts will include mainly lactate and aerobic threshold work, based on heart rate zones. Most of the years training will be focusing on building on previous successes and milestones.

Drills, stretching, and strength training will be focused on simple effective movements.

To reach your best you will need to perform some workouts without my supervision. Together we will decide which training sessions are the best for me to view on site.