Tom Palamar and Jenny Crawshaw - Running Coach

Tom Palamar and Jenny Crawshaw

Running Coach in New Port Richey, Florida, United States

Custom training that fits YOUR life and YOUR goals.

VDOT Certified V.O2 Certified — built on Jack Daniels' VDOT training methodology for personalized, data-driven coaching.
RRCA Level 1 RRCA Certified — trains coaches in safe running instruction, injury prevention, and race preparation.
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About Tom Palamar and

Meet Coach Tom & Coach Jenny — the family team behind Fast Pack Running Coach Tom is a VDOT O2 Certified Running Coach with a Bachelor’s degree in Exercise Science and a background in competitive running. He brings deep knowledge of physiology and performance development to every training plan, helping athletes unlock speed they never thought possible. A 6-time marathoner and 2-time Boston Marathoner, Tom has competitive roots in high school and collegiate distance running (D2 at Pasco Hernando State College). His PRs include: 5K: 15:48 | 10K: 33:05 | Half Marathon: 1:11:40 | Marathon: 2:26:09 Coach Jenny understands what it takes to balance life and training. A VDOT O₂ and RRCA Certified Coach, Certified Personal Trainer, and Precision Nutrition Coach, she helps runners build strength, confidence, and lasting consistency. She has completed 12 marathons and qualified for Boston four times, with personal bests of 21:49 (5K), 48:24 (10K), 1:44:37 (half marathon), and 3:41:57 (marathon). Jenny is passionate about helping new and returning runners build confidence, strength, and long-term joy in the sport. Together, they blend science-based programming with supportive, real-world coaching that helps you train smarter, race stronger, and enjoy the process every step of the way.. Every Fast Pack Running plan is tailored to your unique fitness level, schedule, and goal race. Plans are delivered through the VDOT app for easy tracking, pace guidance, and feedback. Choose the plan that fits your next challenge — and start training smarter today.

Coaching Products

Description

Ready to run your strongest 10K yet? This 12-week plan combines endurance and speed to help you build lasting fitness and race-day confidence. Every workout is customized to your current fitness, schedule, and race goal — no cookie-cutter templates here. What to expect: You’ll receive a personalized training plan created by your Fast Pack Running coaches, based on your running history and lifestyle. The plan balances effort and recovery to help you get faster without overtraining. Monthly text/email communication allows quick check-ins for feedback or adjustments as you go. After you complete your Athlete Intake form, your coach will review your details and reach out if any clarification is needed before writing your plan. Ready to start? Your custom plan begins within 48 hours of purchase.

Minimum Requirements

You should be running at least 3 days per week consistently for the past 1–2 months.

Communication

1 email per month, 1 text-message per month

$50.00 - 12 week plan

Purchase

Description

Challenging and rewarding, the 15K bridges the gap between the 10K and the half marathon. This 12-week plan helps you develop the endurance to go the distance while maintaining the leg speed to finish strong. Every workout is personalized to your fitness level, goals, and lifestyle — so your training fits you, not the other way around. What to expect: You’ll receive a custom training plan designed by your Fast Pack Running coaches, tailored to your running background and schedule. The plan combines smart pacing, recovery, and progression to help you build lasting fitness. Monthly text/email communication allows quick check-ins for feedback or small adjustments as needed. After you complete your Athlete Intake form, your coach will review your information and reach out if any clarification is needed before writing your plan. Ready to start? Your custom plan begins within 48 hours of purchase.

Minimum Requirements

You should be running at least 3 days per week consistently for the past 1–2 months.

Communication

1 email per month, 1 text-message per month

$50.00 - 12 week plan

Purchase

Description

Ready to run your fastest 5K yet? This 12-week plan combines speed and endurance to help you reach the finish line stronger and more confident. Every workout is customized to your current fitness, schedule, and race goal — so your training works for you, not the other way around. What to expect: You’ll receive a personalized training plan from your Fast Pack Running coaches, designed around your running history and lifestyle. The plan balances easy runs, speed sessions, and recovery to help you improve safely and efficiently. Monthly text/email communication allows for check-ins, feedback, or minor adjustments as needed. After completing your Athlete Intake form, your coach will review your details and reach out if clarification is needed before writing your plan. Ready to start? Your custom plan begins within 48 hours of purchase.

Minimum Requirements

You should be running at least 3 days per week consistently for the past 1–2 months.

Communication

1 email per month, 1 text-message per month

$50.00 - 12 week plan

Purchase

Description

Ready to return to running or build a solid base for your half marathon? This 20-week plan is designed to gradually develop endurance, strength, and race-day confidence. Workouts are customized to your current fitness and lifestyle, giving you a safe and structured path to your next personal best. What to expect: You’ll receive a personalized training plan from your Fast Pack Running coaches, tailored to your running history and schedule. The plan focuses on gradually building mileage, incorporating threshold and race-pace workouts, and balancing recovery to prevent injury. One monthly text/email allows for check-ins, feedback, or small adjustments. After completing your Athlete Intake form, your coach will review your information and reach out if clarification is needed before writing your plan. Ready to start? Your custom plan begins within 48 hours of purchase.

Minimum Requirements

You should be running at least 2–3 days per week consistently for the past 1–2 months.

Communication

1 email per month, 1 text-message per month

$75.00 - 20 week plan

Purchase

Description

Ready to crush your half marathon goal? This 16-week plan builds endurance, speed, and confidence so you can tackle your race with strength and consistency. Every workout is customized to your current fitness, lifestyle, and race goal — giving you a clear path to your next personal best. What to expect: You’ll receive a personalized training plan from your Fast Pack Running coaches, designed around your running history and weekly schedule. The plan balances long runs, race-pace workouts, and recovery to help you improve safely and effectively. One monthly text/email allows for check-ins, feedback, or small adjustments. After completing your Athlete Intake form, your coach will review your information and reach out if clarification is needed before writing your plan. Ready to start? Your custom plan begins within 48 hours of purchase.

Minimum Requirements

You should have been running consistently 3–6 days per week for the past 2–3 months.

Communication

1 email per month, 1 text-message per month

$65.00 - 16 week plan

Purchase

Description

Ready to return to running or build a solid base for your marathon? This 20-week plan gradually develops endurance, strength, and race-day confidence, giving you a structured path to reach your personal best. Every workout is tailored to your fitness level, schedule, and race goal, so you can train smart and safely. What to expect: You’ll receive a personalized training plan from your Fast Pack Running coaches, designed around your running history and lifestyle. The plan focuses on gradually increasing mileage, incorporating threshold and race-pace workouts, and balancing recovery to reduce injury risk. One monthly text/email allows for check-ins, feedback, or small adjustments as needed. After completing your Athlete Intake form, your coach will review your details and reach out if clarification is needed before writing your plan. Ready to start? Your custom plan begins within 48 hours of purchase.

Minimum Requirements

You should be running at least 3 days per week consistently for the past few months.

Communication

1 email per month, 1 text-message per month

$75.00 - 20 week plan

Purchase

Description

Ready to achieve your marathon goal? This 16-week plan builds endurance, strength, and race-day confidence so you can tackle 26.2 miles with consistency and power. Every workout is tailored to your fitness level, schedule, and race goal — giving you a clear roadmap to your personal best. What to expect: You’ll receive a personalized training plan from your Fast Pack Running coaches, designed around your running history and weekly schedule. The plan balances long runs, pace workouts, and recovery to help you build stamina safely while improving speed. One monthly text/email allows for check-ins, feedback, or small adjustments as needed. After completing your Athlete Intake form, your coach will review your information and reach out if clarification is needed before writing your plan. Ready to start? Your custom plan begins within 48 hours of purchase.

Minimum Requirements

You should have been running consistently 3–6 days per week for the past 2–3 months.

Communication

1 email per month, 1 text-message per month

$65.00 - 16 week plan

Purchase

Description

Gain speed for your upcoming spring track season! This 12 week plan helps you develop the speed and aerobic capacity you need to compete in track events from the 400 meter through the mile. Each plan includes monthly communication to ensure you are staying on track with your goals.

Minimum Requirements

No minimum requirement

Communication

1 email per month, 1 text-message per month

$50.00 - 10 week plan

Purchase

Description

Take your running to the next level with personalized, one-on-one coaching. This premium monthly plan gives you a dedicated coach who will create a training plan tailored to your pace, goals, and lifestyle. Every workout is designed specifically for you, with unlimited text support for real-time questions, adjustments, and guidance, plus a monthly call to review progress and refine your plan. What to expect: Your coach will work with you to set goal paces, adjust your plan as needed, and provide guidance on training, recovery, and fueling. This plan is designed to fit your life — whether you’re balancing work, family, or travel — while helping you achieve your running goals. After completing your Athlete Intake form, your coach will review your information and reach out if clarification is needed before creating your plan. Ready to start? Your personal coaching begins 48 Hours after purchase.

Minimum Requirements

No prior running experience or minimum mileage required — this plan is for any runner who wants dedicated support.

Communication

unlimited emails, unlimited text-messages, 1 call per month

$125.00 / month

Charged after 10-day trial

Purchase

How it works

01.

Choose how you want to work together

Book a consultation, choose a training plan, or start private coaching.

02.

Connect with your coach

Share your goals, experience and upcoming races.

03.

Start training

Get your plan, stay connected and track your progress in VDOT.

Training with Tom Palamar and

Athlete requirement

We work with runners of all levels — from first-time racers to Boston qualifiers. If you’re ready to set a goal, stay consistent, and trust a plan designed just for you, you’ll fit right in. We’ll meet you where you are and help you build from there.

Distances coached

General Fitness, Marathon, Half Marathon, 15km, 10km, Mile/1500m , 2mi/3km, 5km

Languages

English

Coaching options

Online/Remote coaching

Specialties

Nutrition Advice, Competitive Runners, Boston Marathon, Certified Strength and Conditioning, Mental Skills, Exercise Scientist , Cross Training Advice, Recreational Runners, Beginner Runners

AI Summary Based on information provided in Tom Palamar and's profile.

Tom and Jenny run Fast Pack Running, delivering science-based, individualized plans via the VDOT app. Tom, a VDOT O2 coach with an Exercise Science degree and a 2:26 marathon PR, teams with Jenny, a VDOT O2 and RRCA coach who emphasizes strength, nutrition, and life-balanced training. Explore their plans and private coaching.

Frequently asked questions

This coach supports runners focused on General Fitness, Marathon, Half Marathon, 15km, 10km, Mile/1500m, 2mi/3km, and 5km with coaching specialities that include Nutrition Advice, Competitive Runners, Boston Marathon, and Certified Strength and Conditioning.

Yes. Tom Palamar and Jenny Crawshaw is currently accepting new coaching clients, and you can reach out directly from this profile page.

Yes. Tom Palamar and Jenny Crawshaw coaches Competitive Runners, Cross Training Advice, Recreational Runners, and Beginner Runners specifically for General Fitness, Marathon, Half Marathon, 15km, 10km, Mile/1500m, 2mi/3km, and 5km, tailoring the plan to experience level and race distance together.

This coach currently offers Training Plans and Private Coaching. Product availability can change as the coach updates their marketplace offerings.

We work with runners of all levels — from first-time racers to Boston qualifiers. If you’re ready to set a goal, stay consistent, and trust a plan designed just for you, you’ll fit right in. We’ll meet you where you are and help you build from there.

Coaching is available through Online/Remote coaching. Review product details to choose the format that best matches your goals.