Tom Rutkowski – Iowa City Running Coach
I’m a Masters athlete who found running in middle age. I coach adult runners of all ages, 5K to 50K, beginner to competitive
$80.00 / month
Running Coach Description
Iowa City running coach Tom Rutkowski found running later in life, but that hasn’t stopped him from chasing new PRs, new distance goals, and new challenges like Ironmans. Specializing in road running from distances from 1 mile to the marathon/50K, Tom is excited to meet you where you are at in your running journey and to go from there. In-person sessions available as well, reach out below!
Specialties
- Experience levels from beginner to age-group-competitive
- All adult ages; I particularly enjoy coaching athletes who, like me, found running later in life.
- Road running from 1 mile to marathon/50K
- Hablo español
Philosophy
Every athlete is unique, and every runner, no matter how experienced or advanced, how fast or slow, has goals that are important to them. Thus, my philosophy is to meet my athletes where they are in their running journeys, and with the lives that they are living outside of running, and to work with them on fitness, recovery, fueling, pacing, race strategy, and mental fortitude–everything that goes into getting faster. What I find most fulfilling as a coach is seeing athletes improve!
I’m a scientist by trade, and so I truly enjoy the analytical aspects of coaching. But coaching is an art as well, and every athlete has their own needs, strengths, challenges, and goals, which data alone cannot account for.
Coaching Experience
I’ve been coaching individuals since 2018. I’ve coached athletes from high school to Masters (40-and-over), and from those returning to running after many years off to runners competitive in their age group.
About Me
For most of my life I hated running! I ran one indifferent year of cross country in high school and always finished near last. It wasn’t fun, and it hurt.
Then when I hit middle age, I decided to improve my health and take up triathlon. Suddenly, I was motivated to exercise, and that made all the difference. Endurance exercise became a joy as I saw myself steadily improve.
Now I’ve been running for well over a decade. And even though I’m over 50, I’m still getting faster, because in addition to staying fit, I’m better at pacing, better at fueling, and better at recovery.
Outside of running and science, I enjoy language learning, gardening, crosswords, and family time
Big Influences
My greatest influence has been the diverse group of athletes I’ve coached so far. From each, I’ve learned how to be a better, more personalized coach from each of them.
On my scientific side, I try to view new training principles critically, to sort out what is worth keeping from what is faddish or poorly supported by evidence.
Other influences:
Daniels’ Running Formula (Jack Daniels)
The Triathlete’s Training Bible (Joel Friel)
The Less-is-More Plan (Furman Institute of Running and Scientific Training)
80/20 Running (Matt Fitzgerald)
Race History
My most important day of running was December 31, 2010, when I was 35. That’s the day that I went out to run 3 miles and wound up running over 6 because I felt so good. I felt like I was only limited by the time I had in the day. That’s when I first experienced how fun running could be.
Since that day, memorable races include:
- First marathon: 2013. 35 mph wind gusts.
- First BQ time: St. Louis Marathon, 2017
- First Ironman: Ironman Wisconsin, 2017.
- First Boston Marathon: 2019.
- First 50 miler: 2020, self-supported
The distance I most enjoy running is the half marathon. It’s long enough to be well worth getting out of bed for and short enough to not crush you.
Certifications
- RRCA level I, certified since 2019
- Safesport Trained since 2019
Awards & Accolades
- St. Louis Marathon, 2017, Fifth place Masters male
- Drake Relays Half Marathon, 2023, Third place Masters male
Personal Records
- 5K: 18:44, 2026, Age 50
- 10K: 39:46, 2023, Age 47
- Half Marathon: 1:25:33, 2023, Age 47
- Marathon: 3:01:37, 2026, Age 50
- 50 miles: 7:56:30, 2020, Age 45
Matt Andrews –
I can’t recommend Tom enough!
I’ve been running for a long time, mostly longer distances, with a very unstructured approach to training. As I became firmly entrenched in my 40s, I decided to change course and focus on getting faster at shorter distances. I sought out a coach to help provide the structure that I’ve always had a hard time giving myself, and I was attracted to Tom due to his scientific background and his special interest in working with masters athletes. The results have been fantastic: in one year of working together, I’m faster than I was in my 20s, and I’m still getting faster. It makes me wish I had a coach back then!
The workout plans are well structured and communicated; I know what the goal of each workout is and where it fits in the grand scheme of things. My easy runs are easier but my hard runs are harder, and the results show progress. Tom is excellent at adjusting these workouts to my schedule and availability, as well as to life circumstances. For example, I had a shin splint over the summer, and Tom helped engineer a recovery plan that got me going again at a responsible pace and then continued to keep the load manageable but effective as we entered peak race season. At this point, I run what he tells me to without question because I trust him.
In working with a remote coach, I was worried things would be cold and impersonal, but it is absolutely not like that with Tom. The level of personalization he brings shows his investment in me as an athlete. He provides excellent race advice that shows he’s scoped out the races in advance, and I have been helped through difficult times by some of his hard-earned wisdom (because Tom is a phenomenal athlete himself).
Katie Robinson –
Updated Review:
I have been working with Tom now for about a year and half and have only gained a greater appreciation for his coaching.
Since working with him, I have qualified for both Chicago and Boston, which I consider remarkably rapid progress! Tom is nothing if not realistic, and he would never promise these results to all of his athletes. However, I will say that if you have natural talent (and in my case a background of running in high school) his training will absolutely bring out the best in you.
I’ve been extremely pleased with the progression in my training. I wasn’t entirely sure if my workouts would continue to follow the exact same pattern season to season but I have been pleasantly surprised with the increasing variety, with new progression runs, fatigued marathon pace long runs, and hill sprints. He continues to push me harder than I could push on my own but knows when it’s time to back off and recover. As a master’s athlete, I appreciate the measured approach.
He continues to carefully and thoroughly review my workout data (he knew my weekend long run marathon pace to the second) – and according to his colleagues he is known for being “data driven.” That being said, as another reviewer notes, he is also finely attuned to the art of running and appreciates nuance beyond splits alone. He also continues to be incredibly responsive to messages, and workouts are posted without fail.
I cannot recommend him highly enough!
Angie Kennedy –
Outstanding Running Coach – The Best I’ve Ever Worked With
I’ve worked with many coaches throughout my triathlon and running career, and I can confidently say that Tom is the best coach I’ve ever had.
From day one, Tom took the time to understand not only my goals but also my personality, strengths, and what motivates me as an athlete. He designed a training program that fit my needs perfectly, providing structure, accountability, and all the tools I needed to succeed.
What impressed me most were the workouts. They were challenging, engaging, and unlike anything I had experienced before. Tom consistently pushed me beyond limits I didn’t know I was capable of reaching, helping me grow both physically and mentally as a runner. Every workout had a purpose, and his thoughtful approach kept me motivated throughout the entire marathon training cycle.
One of the most remarkable outcomes was that I achieved one of my fastest marathon performances while running only four days per week. Not only did I have a strong race, but I also won my age group, an accomplishment I’m incredibly proud of. Tom’s coaching proved that smarter training can be even more effective than simply training more.
As a runner over 55, it was especially encouraging to hear Tom reinforce the belief that athletes over 50 can continue to improve, get stronger, and become faster. His confidence in me helped build my confidence in myself.
Tom’s knowledge, professionalism, encouragement, and ability to personalize training set him apart from every coach I’ve worked with. He truly cares about his athletes and is deeply invested in their success.
I am incredibly grateful for his guidance and support, and I fully intend to continue working with him as I pursue new goals. Thanks to Tom, I not only achieved a fantastic marathon result, but I also discovered that I still may have strong, or possibly my best running ahead of me.
If you’re looking for a coach who will challenge you, believe in you, and help you achieve results you never thought possible, I cannot recommend Tom highly enough.
Matthew Soltys –
I have been working with tom for 3 months now and have been nothing but happy. I was referred form Katie Robinson (see other review). I signed up with him because I wanted someone to get me to a half marathon start line with the proper prep to achieve a goal of beating my half marathon time from 15 years ago. Tom has achieved that. He is responsive to messaging and schedule request. For example, I work as a hospitalist meaning some weeks I can only do minimal training. Tom has adjusted my training so those weeks are lighter but prevent me from losing my fitness and uses the other weeks to help me build. Could not be happier and I am excited to my first half under him as my coach.
Mick Payne –
I signed up with Tom in late June, shortly after registering to run the Twin Cities Marathon in Oct. Thanks to Tom’s training plan and expert guidance I successfully completed my first marathon in four hours.
With Tom, not only do you get a great training plan built to improve your overall fitness, you also get essential info about various running topics from fueling to footwear.
His race day strategies are highly detailed as he helps you strategize for both the course and the conditions.
I look forward to working with Tom as I prepare to run my next marathon in 2026.
Katie Robinson –
Tom is a truly outstanding coach – any runner would be lucky to have him! I was initially hesitant to sign up for an online coach because I worried it would be impersonal, and that a high level runner wouldn’t be very interested or invested in someone at my level of ability. That is not the case with Tom. I sense that he is genuinely invested in helping me to reach my goals and maximize my potential. His attention to detail is remarkable – on my marathon race day, he had looked at the course and the weather, and when I run intervals, he looks not only at the speed but the consistency of my pacing. (It also means I can’t get away with anything – but it’s great accountability 🙂 He has been extraordinarily responsive – rapidly answering questions with detailed, insightful advice on almost any running topic. Finally, his scientific background is also a tremendous asset, letting him separate the important validated strategies from all the noise. I just started working with him a few months ago, but have already started getting faster and more confident in my running and pacing. I have already recommended him to all of my running friends looking for a coach.
Jeff Whetstine –
After 6 months with Tom, I am very pleased with the results. I just ran the best marathon I’ve run in 7 years at 60! Tom’s approach made sense, and it worked.
Kendra Elwood –
Excellent to work with. Responsive and flexible scheduling. Qualified and educated coaching, and I’m enjoying both the process and results.
Paul Flanders –
Tom is an incredible coach. His science-based approach to coaching enabled me to go from not being able to run for more then 10 minutes, to running a 31:34 5K in only a few months. Tom is responsive and is great at adapting training plans to an athletes needs and goals. I even find myself looking forward to seeing what fun workouts he plans every week! Excited to continue my running journey with Tom!
abbadox –
I have been working with Tom for over 2 years.
Choosing the right running coach can profoundly impact an athlete’s performance, and in my experience, Tom has been a perfect blend of science and art in their coaching technique. His approach is deeply rooted in the latest sports science, ensuring that every workout and recovery session is tailored to maximize performance and minimize injury. Yet, it’s his artistic touch that sets him apart—understanding the subtle nuances of motivation, the mental hurdles athletes face, and the intricate balance between pushing limits and ensuring well-being. This unique combination not only enhances physical endurance but also cultivates a love for the sport.
Adaptability is another hallmark of his coaching style. Life doesn’t always accommodate a rigid training schedule, and Tom excels in adjusting plans to fit the ebbs and flows of daily life. Whether it was a sudden work commitment or an unexpected personal matter, my training was seamlessly modified to keep me on track without adding stress. This flexibility meant that training complemented my life rather than conflicting with it, making it possible to pursue ambitious running goals without sacrificing other priorities.
The results speak for themselves. Under his guidance, I’ve achieved personal records (PRs) in both the half marathon and marathon distances—milestones I had struggled to reach for years. These achievements are a direct testament to his expertise, patience, and personalized coaching strategy. More than just a coach, he has been a mentor and motivator, showing me what’s possible when you blend the science and art of coaching with a deep understanding of the individual athlete. For anyone looking to elevate their running performance, I cannot recommend them highly enough.
Ashley Yotty –
I’ve been working with Tom going on 4 years. I have had PB in my 5k, 10k, and half marathon. Tom is patient, positive, easy to communicate with, flexible, and understands that I also have a life outside of training. His workouts make sense and give you an idea of what the reason behind the workout is (ex: aerobic, tempo, VO2 intervals, etc). If you are in the Iowa City area, or even if you aren’t, I highly recommend Tom for run coaching, your race results will prove it.