Train in km or miles.
Build toward 20, 30, or 40 km (or 12, 19, or 25 miles) per week. Choose the version that feels most natural to you.
The ASCEND Base Builder programs
Base building,
Planned for you.
Twelve weeks of easy, progressive running. Choose a plan that fits where you’re starting and build your weekly distance from there.
Find your planYour training
Take a look inside.
Follow your plan, watch the exercise demos, and ask questions as you go.
01 / Three Base Builder plans
Choose your starting point.
Start with the mileage you’re comfortable with now. Choose the weekly distance and number of runs that fit your life.
Choose a starting point that fits your current weekly running. You can repeat a plan, build to the next distance, or move on to a race plan when you’re ready. Not sure? Take the program quiz.
02 / A running foundation
Build your running,
week by week.
Your runs are laid out for you each week. Follow the plan and gradually build toward 20, 30, or 40 km per week (12, 19, or 25 miles).
A base you can build on.
Repeat your plan, move to the next Base Builder, or choose a race plan if or when you’re ready.
03 / Add a strength plan
Your running is planned.
Your strength can be, too.
Follow your own strength routine alongside Base Builder, or add Runner Strength for lifting and durability sessions to follow too.
Runner Strength
Choose beginner, intermediate, or advanced. Each plan includes two lifts and one durability session per week.
One membership.
Base Builder and all three Runner Strength levels are included with ASCEND. There’s no extra program to buy.
Optional strength alongside your running
04 / Fuel the work
Let’s talk about fueling.
My nutrition course helps you make more sense of fueling your training and preparing for race day. You’ll also find recipes that are simple to incorporate into busy schedules.
Your ASCEND membership includes access to my nutrition course and recipes at no extra cost.
Nutrition course
Learn how to fuel before training, prepare for race day, and make sense of what your body needs around your sessions.
Everyday recipes
Find meal ideas you can bring into your everyday routine, so putting your nutrition into practice feels a little easier.
A little support goes a long way
You can always
ask me.
I’m Justine, a coach and 3:03 marathoner who’s obsessed with running, strength training, and nutrition. I created ASCEND to bring those things together.
Have a question about your plan? Post in the community or message me inside the app. I’m in there with you.
From the ASCEND community
A few words from inside the app.
“10 min PR!!! All thanks to this training plan.”
“Absolutely loving the program! I actually feel like I am training with intention.”
“I am seeing progress already in just the first couple weeks. It is a perfect progression and I feel I will do this program on repeat forever.”
All included with ASCEND
Your running plan,
Plus more.
- All three Base Builder plans
- Optional strength, mobility, and durability workouts
- Running plans in kilometres and miles
- The nutrition course, recipes, and community
- All other ASCEND programs and one-off workouts
Both options renew automatically. Cancel before your trial ends to avoid being charged, or before your next renewal. You can choose your billing option at checkout.
A few things you might be wondering.
How do I choose a Base Builder plan?
Choose based on the running you’re doing now. The plans build toward 20, 30, or 40 km per week (12, 19, or 25 miles). Check the starting weekly distance and number of runs before choosing.
Do I need to be training for a race?
No. Base Builder is for building a running routine without a race deadline. You can repeat a plan or move on to a race plan when you’re ready.
Does Base Builder include strength?
Base Builder focuses on running. You can follow your own strength routine or add Runner Strength, which is included with your ASCEND membership.
Can I follow the plan in miles?
Yes. The plans are available in kilometres and miles. Choose the version you prefer inside the app.
What happens after the 12 weeks?
You can repeat your plan, move to the next Base Builder when you're comfortable, or choose a race plan. All three Base Builder plans are included with your membership.
