Strength
Athletic strength training with plyometrics, compound lifts, unilateral movements, and core work.
Weekly Workouts
Every Sunday,
New workouts.
A fresh week of running, strength, and conditioning workouts, ready every Sunday evening. Follow along and customize to your schedule.
Try 7 days freeYour training
A look inside.
See your sessions for the week, check what’s included, and watch the exercise demos so you know what to do when you start.
01 / A fresh week, every Sunday
If you like variety,
you can still have a plan.
For the weeks when you want something to follow, without committing to a longer program. A fresh mix of running, strength, and conditioning, ready every Sunday.
Engine
A strength + conditioning session that combines weighted movements, machine cardio, and running.
Quality run
A focused running session with the workout changing each week, from threshold to VO2 Max.
Easy run
An easy run with short hill sprint or strides finishers to help you work on running form + power.
Endurance
Either a brick session, easy long run, or long run workout. The format changes from week to week.
Mobility
Make some time for extra movement when it fits your schedule with short but effective mobility sessions.
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02 / How it works
Open the app.
Get training.
Open your week
Open the Weekly Workouts section to find this week's training plan
Choose a session
Choose your session (you can follow the week as-written, or switch days around)
Follow the demos
Follow the demo videos, which all include written instructions and effort guides
Log your training
Log your weights so you can come back and reference your progress
Join the community
Post in the community to share your progress and get help when you need
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03 / 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 weekly workouts,
Plus more.
- Fresh workouts every Sunday
- Strength and engine sessions
- Three runs that change weekly
- Optional mobility work
- 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.
Who are Weekly Workouts for?
These sessions are for you if you want something to follow without committing to a longer program or training for a specific race.
When do the workouts change?
I publish a fresh set of workouts every Sunday evening. The mix changes from week to week so nothing feels repetitive.
What does a typical week include?
Usually two strength days, an engine session or another lift, three runs, and optional mobility. The runs include a quality session, an easy run with strides or hill sprints, and a brick session or long run.
Do I need to complete every session?
No. You can follow the week as written or choose the sessions that fit your schedule. Move days around, take rest when you need it, and make the workouts work for you.
What else is included?
Your ASCEND membership includes the longer training programs, nutrition course, recipes, and community at no extra cost.
