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SERVICES PROVIDED

CHOOSE THE RIGHT PROGRAM FOR YOU

Annie's Athletes offer a variety of services to help you find the right running program and nutrition service that fits your unique needs and goals.

Marathon in the City

RUNNING COACHING

Monthly

  • An individualized monthly training running program.

  • Periodized training. according to your goals and target races. 

  • Guidance with race planning and structuring your yearly event calendar. 

  • A monthly coaching call to check-in or give feedback.

  • Frequent communication via email and Final Surge Training Platform.

  • Create a free account for athletes.

  • Build your workouts and sync across devices. 

  • Help reduce injuries and let your coach know of pain early with the Pain and Injury Report (PAIR)

  • Analyze Workout and Target Zone Details - Track your progress through pace, heart rate, power, cadence and other metrics.

  • Give Feedback, submit workout comments post sessions.

  • Bonus resources such as individual videos, images, PDFs and other files directly to workouts for athletes to view.

  • Fill out the training history form below to help me design an optimal training program for you. This form will automatically be submitted and I will get back to you as soon as possible to set up a free consultation coaching call. 

Healthy Breakfast

SPORT NUTRITION CONSULTATION

60-Minute Session

  • This is the layout for the first-time consultation:

    • One-on-one consultation via Zoom/WhatsApp calls or face-to-face-meeting (if in close proximity).

    • Goal setting: Setting reasonable and desirable nutritional strategies to help improve health and performance.

    • Education: Nutritional advice to help manage your nutrition, fuel you performance and improve your health.

    • Feedback via email. You will receive:

      • Relevant nutrition information as discussed in the consultation. 

      • Short summary with basic sport nutrition and fueling strategies to support your training. 

      • My personal feedback and recommendations as it relates to your specific dietary and training needs.

Fill out the nutritional history form below to help me design an optimal training program for you. This form will automatically be submitted and I will get back to you as soon as possible to set up a free consultation coaching call.

Exercise and Healthy Diet

RUNNING PROGRAM, SPORT NUTRITION & STRENGTH COMBO

Monthly

  • Get the full package!!

  • All the benefits of a running coaching plan plus a 60-minute sport nutrition consultation monthly.

  • Nutrition guidance and personal recommendations based on your dietary and training needs. 

  • A race day fuelling plan and carbo-loading strategy before your key races.

  • Strength programs to complement your running program.

Bullet Journal

MEAL PLANS

After your initial consultation you will receive: 

  • A meal-plan template designed to help you meet your energy requirements as an athletes and get the most out of your training training.

  • Meals and snacks to help you support your training schedule, volume and intensity with sport specific considerations for harder and easier training sessions.

  • Recipes with your favorite foods and dietary preferences.

Sports Drinks

RACE DAY FUELING PLAN

1 x Customized Race Day Fuelling Plan

  • Fuel optimally for when it matters most - Get to the finish-line faster by nailing your nutrition on race day.

  • Learn how to implement the right nutritional strategies prior and during your event.

  • Learn to plan your race day nutrition based on the specific requirements of the event, taking into consideration factors like:

    • the start-time

    • distance

    • duration

    • weather

    • intensity/pace

    • goals.

  • Don't let your fuel be the thing that stops you from achieving your big goal! 

Carbohydrates

CARB-LOADING PLAN

1 x Customized Carb-loading Plan

  • Take the guess work out of it the last few days before your race and allow me to make you a meal-plan for the 1-2 days prior to your race that tells you exactly what to eat to meet your carb goals!

  • One-two days of meals and snacks with the right amount of grams of carbohydrates for your body weight. 

Bar Chart

FOLLOW-UP NUTRITION CONSULTATION

45-60-minute Session

  • Initial nutrition consultation required.

  • After your consultation schedule a follow-up appointment where you can ask me your questions and keep you accountable towards your goals.

Dumbbells

CUSTOM STRENGTH TRAINING PROGRAM

7 Strength Programs

  • An endurance athlete specific strength training program. 

  • The programs include: 2 x Compound lower-body workouts, 1 x upper-body workout, 2 x core workouts, 2 x rehab routines. 

  • Learn how the right strength work can help prevent running injuries and improve performance

    • Designed to: 

    • ​Help address your specific injury needs​

    • Sport Specific

    • Improve performance

    • Increase strength & power

    • Improve core stability and posture
    • Help increase and maintain bone density
    • Improve body composition
    • Increase metabolic rate​
  • Fill out the strength history form below to help me design an optimal training program for you. This form will automatically be submitted and I will get back to you as soon as possible to set up a consultation coaching call.  
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