Strength
Plyometrics, compound lifts, single-leg movements, and core work, all focused on making you a stronger runner.
The ASCEND Runner Strength programs
Keep running.
Get stronger.
Eight weeks of strength built for runners. Two lifts and one durability session each week, alongside the running you're already doing.
Find your planYour training
Take a look inside.
Follow your plan, watch the exercise demos, and ask questions as you go.
01 / three runner strength levels
Choose your starting point.
Pick a plan based on your lifting experience, available equipment, and the time you have. Your running level doesn’t have to match your strength level. Beginner starts with dumbbells; barbell work comes in at the higher levels.
Follow alongside your own running plan or Base Builder. The ASCEND race plans already include strength, so you don’t need to add a second strength plan. Not sure? Take the program quiz.
02 / Specialized for runners
Strength that supports your running.
Durability
Extra attention to the areas runners often struggle with. These sessions complement your strength training with smaller, targeted exercises that often get overlooked.
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03 / Add a running plan
Your strength is planned,
Your running can be, too.
Keep following your own running plan, or pair Runner Strength with Base Builder if you want a running routine as well.
Base Builder
Build toward 20, 30, or 40 km per week (12, 19, or 25 miles) with easy, progressive running.
One membership.
Runner Strength and all three Base Builder plans are included with ASCEND. There’s no extra program to buy.
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 strength plan,
Plus more.
- All three Runner Strength levels
- Two lifts + one durability session weekly
- Exercise demos and workout logging
- Base Builder and other running plans
- 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 the right level?
Choose based on your experience with strength training. Your running level and lifting level can be different. Compare the equipment and session length for each option, or ask me in the app if you’re unsure.
Can I follow my own running plan?
Yes. Runner Strength gives you the lifting and durability work to follow alongside your running. If you’d like a running plan too, Base Builder is included with your ASCEND membership.
How many sessions are there each week?
Two strength sessions and one durability session. Session length and equipment depend on the level you choose.
What equipment do I need?
Beginner starts with dumbbells. Barbell work comes in at the higher levels. Check the equipment listed for your level before starting.
Does my membership include more than Runner Strength?
Yes! All three Runner Strength levels, Base Builder, the other ASCEND programs, individual workouts, my nutrition course, recipes, and the community are included. There’s no extra program or course to buy.
