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Transform your fitness with sustainable training, nutrition and accountability. Amme Coaching helps women build strength gain confidence & create healthy habits

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Amme Coaching

Start your running journey with three weekly sessions designed to build endurance, confidence, and sustainable running habits.


Key beginner rules:

• Run slow (most beginners run too fast)
• Focus on consistency over intensity
• Add 5–10 minutes MAX per week
• Strength train 1–2x per week for injury prevention
• If something hurts (not normal soreness): REST

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Runner Era: Start (Beginner)

This phase is all about building a strong foundation. We slowly increase running time so your body can adapt, your endurance improves, and running starts to feel more natural and sustainable.

Block 1

A structured 3-day running program designed to help you as intermediate runner improve endurance, speed, and running efficiency. With a mix of easy runs, interval training, and longer runs, the program helps you build fitness while maintaining a sustainable training routine.

Optional: Add 1–2 weekly strength sessions for injury prevention.

• Easy runs should feel comfortable (Zone 2 effort).
• Intervals should feel challenging but controlled.
• Increase weekly volume gradually (no more than ~10%).
• Strength training and mobility help reduce injury risk.

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Runner Era: Build (Intermediate)

Block focuses on improving running capacity and speed endurance. Through a combination of easy runs, structured intervals, and longer efforts, you’ll gradually increase your workload while continuing to build strength, confidence, and efficiency as a runner.

Advanced Running Program (3 Days / Week)

A performance-focused running program designed for you as a experienced runner who want to improve speed, endurance, and overall running capacity. With a balance of easy running, structured intervals, and longer endurance work, the program helps you push performance while maintaining a sustainable training routine.

Optional: Add 1–2 weekly strength sessions for injury prevention.

• Run easy: If you can’t talk, slow down.
• Be consistent: Progress comes from showing up.
• Build gradually: Increase volume slowly.
• Prioritise recovery: Sleep, fuel, and rest matter.
• Listen to your body: Fatigue is okay, pain is not.

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Runner Era: Perform (Advanced)

This block focuses on improving running performance and durability. By increasing training volume and introducing longer tempo efforts, the program helps develop speed endurance, aerobic capacity, and the ability to sustain faster paces over longer distances.

Beginner-friendly strength program designed to build a strong foundation. The workouts focus on full-body strength, movement quality, and injury prevention to help you become stronger, more confident, and resilient.


Key Rules
Start light: Choose weights that allow you to maintain good form.

Move with control: Slow, controlled reps build better strength.

Be patient: Strength takes time and consistency.

Stay consistent: Showing up regularly is the most important step.

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Athlete Era: Start (Beginner Strength)

This block focuses on learning fundamental movement patterns while gradually building strength and stability. The goal is to improve overall strength, coordination, and consistency while keeping training sustainable.

Intermediate Strength Program (3 Full Body Sessions)

An intermediate strength program designed to build athletic strength, stability, and performance. The workouts focus on balanced full-body training while targeting different movement patterns across the week.


Key Rules
Prioritise form: Quality reps before heavier weight.
Train with intent: Each session has a focus.

Progress gradually: Increase load slowly.

Recover well: Sleep, fuel, and rest matter.

Stay consistent: Results come from showing up.

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Athlete Era: Build (Intermediate)

This block develops total-body strength, core stability, and work capacity. Each session emphasises a different training focus to build strength, control, and athletic performance.

A performance-focused strength program designed to build power, durability, and athletic capacity. This program combines heavy strength work, explosive movements, and conditioning to develop a strong, capable, and resilient body.


Key Rules
Train with intent: Every session has a purpose.

Move with power: Explosive exercises should be fast and controlled.

Progress gradually: Increase weights carefully.

Prioritise recovery: Sleep, food, and rest support performance.

Stay consistent: High performance comes from consistent work.

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Athlete Era: Perform (Advanced)

This block focuses on strength, power, and athletic performance. The workouts combine compound lifts, explosive exercises, and conditioning to improve total-body strength, work capacity, and durability.

Prepare the hips, glutes, and ankles for strength and power work while activating the muscles used in squats and hinge movements.

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Lower Body – Strength & Power WARM-UP & MOBILITY

Activate the shoulders, upper back, and core to improve pressing and pulling strength while supporting healthy shoulder movement.

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Upper Body – Strength WARM-UP & MOBILITY

A short daily routine designed to improve mobility, joint health, and movement quality. Perfect for runners, lifters, and hybrid athletes who want to stay strong, resilient, and pain-free.

Consistency matters more than intensity.
Doing a little mobility every day keeps your body moving well and reduces injury risk.

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Athletic Mobility Daily Routine (5 min)

A core-focused session designed to build strength, stability, and control. This workout can be used as a core activation before training or as a finisher to challenge your core and improve total-body performance.

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Athletic Core: Strength & Control

Built for the in-season athlete. Maintain strength, develop power, stay match-ready, and recover to perform at your best every weekend.

Progression: Increase load gradually while maintaining quality. During match and tournament weeks, reduce training volume to prioritize recovery and performance. Deload in Week 8 before repeating the cycle.

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Rugby Era: Compete

Establish a foundation of strength, speed and resilience. Build consistent training habits while preparing your body for the demands of the season.

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