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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. 

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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.

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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.

  • A personalized strength program to complement your running program.

Bullet Journal

MEAL PLANS

After your initial consultation you can acquire a meal-plan: 

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

  • Meals and snacks periodized according to 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! 

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

4 Strength Programs

  • Get your own personalized strength training program. 

  • The programs include: 1 x Compound lower-body workouts, 1 x upper-body workout, 1 x pilates/core workout, 1 x rehab routine. 

  • 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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