Mitch & Justine Chapman

Runner Strength Base

Get stronger, run faster!

This program is designed for runners who want to build strength, stability, and power using only dumbbells and simple equipment. You can do it at home or take it to the gym to progress your strength training. Each workout supports better running mechanics, reduces injury risk, and builds the strength you need to run faster for longer!

Goal:
Strength

Weight lifting, Full Body

4 weeks program 4 days/week 30-45 mins

Level:
All Levels

Goal:
Strength

Weight lifting, Full Body

4 weeks program 4 days/week 30-45 mins

Level:
All Levels

Workouts

Bonus Mobility

5.0

Full Body 2

5.0

Full Body 1

5.0

Injury Prevention: Foot & Knee Focus

5.0

Full Body 2

5.0

This is the program I have been looking for to support my running goals. I am so pleased I purchased this.

Tanya

2nd time round and loving how my weight has stayed from last round so I can progress. What a fantastic feature 👏👏

Lindy

1 workout in and im obsessed. Exactly what I’ve been looking for in a plan and SO grateful you created this! 🙌🏻

Krissy

I love that you guys add in injury prevention and mobility. I love doing those things, but never seem to know WHAT to do.

Morgan

App Features

Reminders

Set workout reminders to stay on track!

Tracking

Track your progress and share it to Instagram

Notes & Logging

Track your weights, time, and reps. Take notes to capture your thoughts when working out

Streaks

Make sure you stay on track with your goals

Favorites

Save your favorite workouts with one tap

Stream Anywhere

Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.

Reminders

Set workout reminders to stay on track!

About Mitch & Justine Chapman

Personal Trainers & Nutrition Coaches

We’re Mitch and Justine — former athletes, registered nurses, and creators of ASCEND! 💪🏼 We’ve been athletes our whole lives. But after sports ended, we felt a little lost. Programs were either strength-heavy or cardio-focused — never both. We were tired of piecing things together and constantly feeling like one side of our training was falling behind. The ASCEND method was born out of that frustration. We needed a system that actually made sense. One that helped us get stronger, faster, and more resilient without second-guessing every workout. Now, we train exactly like we coach. We test every program ourselves before you see it. If it’s in the app, we’ve done it — and we’re probably doing it again with you right now.

Frequently asked questions

What makes ASCEND different?

Most apps focus on either running OR lifting. We combine both in structured, progressive programs that work together. Plus, we include mobility, injury prevention, and plant-based recipes all in one place. As an added bonus, it’s us in the videos, so that you can see how the movements are done. And if you’re still not sure, you can directly ask us questions in the in-app community.

Is this app beginner-friendly?

Absolutely! We have programs specifically designed for people who are new to working out, running, or lifting. Our 'Base' programs start with the basics and include clear video demonstrations of every exercise. You don't need any prior experience; we'll guide you step by step.

What's included with my subscription?

Everything! You’ll get full access to all current training programs, weekly plant-based recipes with follow-along videos, mobility routines, injury prevention workouts, and all future program releases.

24/7 customer support

support@playbookapp.io

In-app chat support

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