Premier Training Programs

Premium Training Workshops

Get the right method and the right group to reach your goals

As featured on WNDU-TV, in The South Bend Tribune and Race Play Michiana!
 
Have fun improving your conditioning while training with others in quality programs designed by Coach Amie Dworecki, B.S., M.A., an experienced coach with multiple national certifications.
 
And sure, we focus on running, but you get more: guidance from a professional running coach, a full plan for training, personalized groups, dynamic stretching warm-ups and flexibility exercises, PLUS key core and strength routines so you become a stronger runner and avoid injury! Developed by a veteran 25-year certified fitness instructor and coach! Join a new type of community focused on the whole you. Recharge your running lifestyle!

We believe...

All runners are extraordinary. Dare to be YOUR best. With all of our Premier Training Workshops you will get:

Peer support

Accountability

Expert advice on staying healthy and avoiding injury

Knowledge to hit your goals

Easy to follow training plans

Access to an exclusive, members-only online community

Workouts designed by a certified coach that you can trust are safe

Linked to reputable sports docs and physical therapists recommended for runners

An inclusive environment - no matter what your pace

Inspiration and motivation to get you out the door

First workout free to try - you'll LOVE it!

2017 Fall Training

Trail Running

Trail Training

Get ready to do something different this fall or experience group training for a trail distance race! You don't have to run alone - join us!

Running

Road Race Prep

Gear up for cooler weather with a longer distance challenge. Build your endurance and speed!

Women Running

Women's Running

New! Join "Women in Motion," the area's ONLY Women's Running Community! Empowering women through starting or returning to running.

Trail Training

"So I'm curious Amie...are all trail groups this positive?? I just can't get over how fortunate I was to end up here...it could have been a bunch of fussy die hard running peeps and I would have been turned off! This has pushed me out of my comfort zone in a number of ways--which is a good thing."
LR Testimonial
Lori R.

What? Regular trail training sessions organized by a certified running coach and ultrarunner?? ... Yep!

This fall hit the trails instead of pavement!

YOU can have fun and excel at trail running! Stop running alone and come join us!

Get excited for getting active and everything TRAIL!

If you are a new runner or have been out of exercise for a while, YES you CAN go from walking to running for 25-30 minutes straight - in just ONE month!! PLUS gain the added benefit of gaining skills to call yourself a true TRAIL RUNNER!

Be a part of a supportive group that starts with walking intervals and builds from there. No one is left behind!

"So long story short I was excited to sign up for the trail run workshop with Amie Dworecki. I was really nervous my first day only because I really wasn't sure what to expect. I was concerned that I'd be too slow to keep up with everyone and because I had gained weight I was worried that would effect something. But really it turned out to be great and the complete opposite of what I put in my head. Amie was great and everyone else that was apart of the group was so welcoming. The people were amazing to be around! And I surprised myself by doing as much as I've done. I loved being pushed! Had I not had a coach I know for a fact I wouldn't have done as much. It gave me accountability. Amie is awesome and she'll help you work your way up to where you want to be and show you things you can do that you didn't think you could. 😉 It became something I looked forward to. Also there's just something therapeutic about running trails. 😁💪🏼  If you have any questions you can contact me directly 'student to student' " - Katie Jo Rozar

This workshop is also ideal for anyone who may want to get away from the hard pounding of concrete roads and instead run on the softer surface of trails, which are a great workout yet easier on the bones and joints!

You also get the benefit of being out in gorgeous, natural autumn scenery!

As a bonus you will get a full, easy-to-follow, week-by-week plan of the EXACT workouts you need to reach your goal!

Build endurance any way you wish, through walking or hiking/fitness walking, or use the Run/Walk or Hike method, also known as "Gallowalking". This method is also used extensively by many ulrarunners in long distance races. Or, work up to 25-30 minutes of continuous trail running!

Take this workshop as many times as you want in order to reach your goal!

Great for families! Ages 15 and under can be enrolled in the program with parent present. We have had ages 12 to over 70 years old in the program!

  • September 7, 14, 21, 28
  • Thursdays, St. Patrick's Park
  • 5:45 PM for warmup and dynamic stretching, run begins by 6 PM
  • Weekend session - optional (discussed the first class).
  • $75

​This is a trail program for runners who can run 2+ miles on roads or those who have completed Trail Running 101 (formerly called, "Beginner Trail Running Workshop"). 

In these sessions you will gain trail running knowledge and techniques such as how to handle trail navigation/orienteering, obstacles, and techniques for ascending and descending hills and elevation and how to use trails to improving conditioning for all types of running. Also: handling trail running in extreme weather conditions and different types of technical terrain. PLUS learn methods to conserve energy in longer-distance trail running and ultrarunning and staying safe on the trail. 

This workshop is also great for mud runners who want to up their game and those curious about the sport of ultrarunning! 

If you are running currently in the 2 mile/25-30 minute range, you will also get a full week-by-week workout plan to build your endurance to the 40-45 minute or 5K (3.1 mile) distance.

Build endurance any way you wish, through hiking/fitness walking, or use the Run/Walk or Hike method, also known as "Gallowalking". This method is also used extensively by many ulrarunners in long distance races. Or, work up to 40-45 minutes of continuous trail running!

You can take this program as many times as you wish to reach your persona goal!

The run goal will lead to being able to cover a 5K (3.1 mile) distance, or 40-45 minutes of regular exercise!

Great for families! Ages 15 and under can be enrolled in the program with parent present!

  • October 5 - 26
  • Thursdays, St. Patrick's Park, 5:45 PM for warmup/strength/core/agility drills, run begins by 6 PM. 
  • (Optional) Sundays, Rum Village Trails - Meet by the Indian trailhead at the Aerial Adventure Park, 7:30 AM 
  • $75

Go for it all! Learn ALL the techniques form the Beginner AND Advanced Beginner Workshops! Build up from walking to exercising for 40-45 minutes / covering approximately a 5K trail distance!

Build your endurance from walking to fitness walking/hiking, or use the Run/Walk method, also known as "Gallowalking". This method is also used by many ulrarunners in long distance races. Or, work up to 40-45 minutes of continuous trail running!

 "I was not sure that this workshop was right for me because I had not been running for a few years because of health issues. Being overweight and 73 years old I was nervous that I could not keep up but I wanted to improve my health, so I joined. The group was so supportive and I alternated running and walking. I lost eleven pounds, climbing stairs is much easier and I can now easily get up from the ground. I feel like this whole group will be my friends for life. While Amie says I did the work, without her guidance and encouragement I wouldn't have made so much progress. If you want to improve your health, this is an excellent way to do it! If you have any questions, concerns or just want to comment, I would be glad to respond." - Dan Draper

You can take this workshop as many times as you want in order to meet your fitness goal, or to STAY ACCOUNTABLE to your ongoing workout routine!

The run goal will lead to being able to cover a 5K (3.1 mile) distance!

Great for families! Ages 12+ are allowed in the program with a parent!

  • September 7 - October 26
  • Thursdays, St. Patrick's Park , 5:45 PM for warmup/strength/core/agility drills, run begins by 6 PM
  • (Optional - 2nd half of workshop in October) Sundays, 7:30 AM, Rum Village Trails - Meet by the Indian trailhead at the Aerial Adventure Park, 7:30 AM
  • SAVE $21 by combining both! - $129

 

New! Build up to running the 10K distance with a coach designed training plan and weekly trail training group!

New! This session you get to experience trail running in two very different parks - St. Patrick's Park and the hidden, hillier Rum Village Park, with approximately 9 miles of trails!

This program would be appropriate for a number of late October/early November trail races including the Tecumseh Half Marathon and Quarter Marathon on October 28th or The Dirty Herd World Run Day 5K/10K on November 5.

If you want regular weekly trail training sessions and a coach and ultrarunner to answer any questions along the way - here is your chance!

Great for families! Ages 12+ are allowed in the program with a parent!

You can attend either or both of one weekly trail run and one supported weekend trail long run with water provided at the trail crossing. 

Be able to run at least 3 miles on trails as well as know how to navigate trails using trail maps. Not quite there yet? Check out the Advanced Beginner Trail Running Workshop!

  • September 7 - October 26
  • Thursdays, St. Patrick's Park,  5:45 PM for warmup/strength/core/agility drills, and dynamic stretching, run begins by 6 PM
  • Sundays, Rum Village Trails - Meet by the Indian trailhead at the Aerial Adventure Park, 7:30 AM
  • You are encouraged to attend both sessions, but because you know the workouts in advance, this program is flexible to your schedule.
  • $139

"I first met Amie at during an ultra at an aid station... I was amazed at how well she was running after fifty miles, so I told the volunteers, 'Give me whatever she's having'..." -Mike D. 

New! Is your goal the full 13.1 mile race on TRAILS?

New! This session you get to experience trail running in two very different parks - St. Patrick's Park and the hidden, hillier Rum Village Park, with approximately 9 miles of trails!

Gain endurance building up to the Half Marathon distance with an experienced coach for guidance, a full training plan and regular weekly trail training groups!

The training group would be appropriate for the Tecumseh Trail Half Marathon, a trail ten mile or as part of a buildup to a winter 50K.

You can attend either or both of one weekly trail run and one supported weekend trail long run with water provided at the trail crossing. 

Great for families! Ages 16+ are allowed in the program with a parent!

Be able to run at least 4 miles on trails as well as know how to navigate trails using trail maps.

Not quite there yet? Check out the 10K Trail Training or the Advanced Beginner Trail Running Workshop!

  • September 7 - October 26
  • Thursdays, St. Patrick's Park,  5:45 PM for warmup/strength/core/agility drills, run begins by 6 PM
  • Sundays, Rum Village Trails - Meet by the Indian trailhead at the Aerial Adventure Park, 7:30 AM 
  • You are encouraged to attend both sessions, but because you know the workouts in advance, this program is flexible to your schedule.
  • $149

"Women in Motion": A Women's Running Community

"Before I started running in a group setting, I just assumed that everyone would be faster than me. It was so intimidating! I was afraid that I would get out of breath so much faster than everyone else never be able to keep up with the group. Once I started running with Amie, I realized that this was not what running is about--it was a healthy way to share time with others, get healthier, push yourself and set a positive tone for your day. She was so quick to share tools that have helped her running journey and was a wealth of knowledge for beginners starting out. It was never about how fast you ran, but whether or not you were meeting your own personal goals. I can honestly say that I would probably not still be running if I hadn't have met Amie--and now I am training for a half marathon! Her love of running is contagious and her kindness and positivity is inspiring."
BW Testimonial
Bryn K

Join "Women in Motion", a new, supportive women's running community, designed by a woman runner for ALL women runners and "runners-to-be"!

You will be able to exercise while getting the camaraderie of an encouraging, fun, personal and non-competitive gathering of women runners.

I welcome all who want to increase their level of health and fitness and enjoy the outdoors with the added benefits and social bonding that can only come from being a member of an exclusive women's running community. The only in the area!

In addition, you will gain helpful knowledge about topics pertaining to women's running, fitness and health and get your questions answered by a female running coach - no awkwardness here - in the area's only professionally managed Women's Run. Operated by a woman-owned business, I am an experienced, Nationally Certified Running + Wellness Coach + Fitness instructor - so you know your holistic health is in good hands!

Alongside the group workouts, you will also receive an easy to follow, week-by-week workout plan with expert guidance!

I think about the WHOLE YOU, so we go beyond just running and you also get core, strength and flexibility exercises to become an even stronger YOU.  I'm also ready for you if you want to take it to the next level with enhanced, Private 1-on-1 Run Coaching or Personalized Wellness Coaching in which we work together to create a strategy for a comprehensive lifestyle of wellness.

The fall is a gorgeous time to be outdoors! We meet at the South Bend Chocolate Cafe in Downtown South Bend, so you can enjoy socializing over a delicious hot chocolate or tea after exercising along the East Bank in crisp autumn air.

I look forward to seeing you reach your goals! -Coach Amie

*The first five people to register for the First Strides + Forward Motion Package will receive a BONUS South Bend Chocolate Gift!

**An added bonus, there are FREE Yoga classes next to the South Bend Chocolate Cafe Saturdays at 8 AM through the end of September! So you can get your exercise and then stretch out and relax with outdoor Yoga 🙂

Maybe you're not sure that you are ready to take on a full 8-week fitness walking or running program? Then try this 30/30 challenge!!

Invest time in this challenge group you will build your endurance to 30 continuous minutes of regular in just one month!

YES YOU CAN!

Kick start your healthy lifestyle while making new friends in this all-women community that gives you support and accountability! If you are new to running or have been out of exercise for a while, work with a professional coach to jump start your goals!

You will be supported by others in an absolutely non-competitive environment in which no one is left behind! We start with walking intervals and progress from there! 

Kids under 15 can enroll with parent present - great for the family!

This program is open to ALL levels. I meet you where you are! You can build your endurance choosing specially designed programs that range from simply starting to walk/fitness walk regularly, walk-running (otherwise known as the "Gallowalking" method) or moving up to continuous running for 25-30 minutes!

You can take this workshop as many times as you want to reach your eventual goal!

  • September 6 - October 2.
  • This program flexes to your schedule; attend just "Ladies' Night" Mondays, or Mondays AND Saturdays (recommended).
  • Note that the first session will meet on Wednesday, September 6, to accommodate the Labor Day Holiday.
  • All workouts meet at the South Bend Chocolate Cafe, Downtown South Bend.
  • Wednesday, September 6 at 6:30 PM, then Mondays, 6:30 PM.
  • Saturdays, 7 AM. This is a combined session attended by all the road training groups.
  • $75

​This is a program for runners who can run 2 miles / 25-30 minutes, or graduates of the First Strides program. 

Enjoy working out and meeting fellow "sole-sisters" in a female coach-directed women's group!

You will receive a full week-by-week workout plan to build your endurance up to 40-45 minutes/a 5K (3.1 mile) distance!

You can choose to build endurance through walking/fitness walking regularly, walk-running (also known as the "Gallowalking" method), or moving to full run!

Kids under 15 can enroll with parent present - great for the family!

The full-run program will lead to being able to cover a 5K (3.1 mile) distance! You can take this workshop as many times as you want to reach your personal goal!

  • October 2 - 28
  • All workouts meet at the South Bend Chocolate Cafe, Downtown South Bend.
  • This program flexes to your schedule; attend just "Ladies' Night" Mondays, or Mondays AND Saturdays (recommended).
  • Main workout: Mondays, 6:30 PM.
  • Saturdays, 7 AM. This is a combined session attended by all the road training groups.
  • $75

Show your commitment to going the distance with your health and wellness through the full program!

First Strides and Forward Motion combine to take complete beginners or those who have been out of running for a while all the way from walking to working up to a healthy lifestyle that includes 40-45 minutes straight of continuous, regular exercise AT YOUR OWN LEVEL! No one is left behind! We start off with walking intervals and progress from there!

Kids under 15 can enroll with parent present - great for the family!

This program is open to ALL levels. This includes those who want to build their endurance through walking/fitness walking, walk-running or going from walking to full run.  

You can take this workshop as many times as you want to reach your fitness goal, or to STAY ACCOUNTABLE to your ongoing running lifestyle!

The full run track will lead to being able to cover a 5K (3.1 mile) distance!

  • September 6 - October 28
  • The first session will meet on Wednesday, September 6, to accommodate the Labor Day Holiday.
  • All workouts meet at the South Bend Chocolate Cafe, Downtown South Bend.
  • This program flexes to your schedule; attend just "Ladies' Night" Mondays, or Mondays AND Saturdays (recommended).
  • Main workout: Wednesday, September 6, 6:30 PM, then Mondays, 6:30 PM.
  • Saturdays, 7 AM. This is a combined session attended by all the run training groups.
  • SAVE $21 by combining both workshops! $129

 

Road Race Prep

"I was skeptical about having a coach. I was always "the fast guy" naturally, ha - what can I say? But a friend recommended Amie's coaching and so I went with it. I can say she took my running to the next level and I got an unexpected marathon PR. I thought I knew what I was doing, but wow, what a difference a coach makes. As analytical as you want to be, as well as motivating and good with long-term planning, that I hadn't thought about before. If you're serious, get her as a coach."
JazK
-Jaz K

You’re ready to take on a new challenge. You can’t wait to start training, it’s exciting…and maybe a little intimidating, which is why you know training with a group will help your journey be that much more fun.

Or maybe you already KNOW the value of an awesome community for support, accountability and fun.  But the serious, ultra-competitive vibe that other running communities have – just isn’t for you.

You’ll get expert coaching, and you'll help build an incredible community of supportive runners.  A training schedule to get you in top shape including hill training & interval training sessions.  And we know how to keep it fun while you reach for your personal best.

Are you ready to go twice as long as the 5K? This workshop will get you there!

This program is appropriate for race dates from October 28-November 11, such as the Bristol Hilly Half, 10K and 5K, in just 8 weeks. It is most appropriate for those whose main goal is to successfully complete the distance.

You will get a professional coach to answer any questions you may have along the way, alongside a fully designed plan with weekly group training. You will also get long runs with pre-planned routes and maps.

ALL PACES ARE WELCOME TO JOIN!

You also can socialize with a cup of hot chocolate, coffee or tea or a quick bite to eat at the cafe' after your hard work!

  • September 5 - October 28.
  • Two Workout Sessions per week! You are encouraged to attend both sessions, but because you know the workouts in advance, this program is flexible to your schedule.
  • Main run: Long Run, Saturdays, 7 AM, Chocolate Cafe, Downtown South Bend
  • Second Run: Holy Cross Track /Angela and US 31, Tuesdays, 6:30 PM
  • $129

The half marathon has become one of the most popular race distances, so naturally THIS program is the one most people requested!

This program is appropriate for half marathon race dates from October 28-November 11, such as the Bristol Hilly Half, Indianapolis Memorial Half Marathon or the Veterans Half Marathon in just 8 weeks. It is most appropriate for those whose main goal is to successfully complete the distance.

You will get a professional coach to answer any questions you may have along the way, alongside a fully designed plan with weekly group training. You will also get long runs with pre-planned routes and maps.

ALL PACES ARE WELCOME TO JOIN! You also can socialize with a cup of hot chocolate, coffee or tea or a quick bite to eat at the Chocolate Cafe' after your hard work!

This Quick Start Workshop is an abbreviated versions of the standard half marathon training workshop, so you must be able to run at least 4 miles and be running 3-4 times a week at the start of the program.  Cross-training is allowed in this program.

  • September 5 - October 28
  • Two Workout Sessions per week! You are encouraged to attend both sessions, but because you know the workouts in advance, this program is flexible to your schedule.
  • Main Run: Long Run, Saturdays, 7 AM, Chocolate Cafe, Downtown South Bend
  • Second Run: Holy Cross Track /Angela and US 31, Tuesdays, 6:30 PM
  • $129

New! Do you want to get FASSSSTer at the 5K or 10K distance?? Then don't blow by this one!!

You will get a full 8-week training plan in addition to two workout sessions a week and coach guidance aimed at helping you increase your speed at your chosen distance.

BONUS: The first and last session will include a timed 5K/10K to check your improvement!

  • September 5 - October 28.
  • Two Workout Sessions per week! You are encouraged to attend both sessions, but because you know the workouts in advance, this program is flexible to your schedule.
  • Holy Cross Track /Angela and US 31, Tuesdays, 6:30 PM
  • Saturdays, 7 AM, Chocolate Cafe, Downtown South Bend
  • $149

If you are already training for a existing distance race you can still get the support, accountability and camaraderie of doing long runs with a group! In addition, you get pre-planned routes with maps provided, as well as access to a professional coach to answer questions you may have along your journey. This is the option for you!

ALL PACES ARE WELCOME HERE!! We will also have a sign in/sign out sheet and everyone will get a contact phone number for your safety as well!

You also can socialize with a cup of hot chocolate, coffee or tea or a quick bite to eat at the Chocolate Cafe' after your hard work!

  • Sept 3 - October 28
  • Long Run, Saturdays, 7 AM, Chocolate Cafe, Downtown South Bend
  • $35/month