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Ascent Running

@ascent.run

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Coached like an athlete
Seen like a human
Trail · Road · Ultra | Cape Town + online
8 weekly sessions - LEAP
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LEAP TRAINING SCHEDULE & MEMBERSHIP 🏃‍♂️

Here's a sneak peek of our training schedule and membership options - save it so you can quickly come back to it 🚀

With 8 varied sessions a week, including running, strength, and recovery, you'll have a full roster that supports your training, goals, and wellbeing 🏃

One of the things we love about running is that it is a practice. It isn’t an outcome. Yes we often aim at outcomes like races and faster times or further distances but what makes running really special is it’s a practice of showing up and being in your body and experiencing the reality of what is happening in you physically, emotionally and mentally on any given day. This has been a deeply rewarding practice in our own lives. It is also a nourishing thing to practice alone.

But it is even more rewarding and you go much further when running is practiced in community.
Where people know what you are working towards. Where people ask about your latest race. Where you can commiserate on a tough race and celebrate a successful one. Where you can push hard with your friends on a Tuesday morning and laugh about it over coffee afterwards.

Our ambition with LEAP is to create a space where you can deepen your practice of running with other people. Whatever that means to you. We aim to provide the structure, community and guidance so that you can train using the most scientifically validated methods. You can train with other people. You can form deeper relationships. You have access to resources that expand your knowledge about running and training. And you have access to some cool benefits and perks that make running less expensive overall for you.

We want to provide more value to you than what you will pay to us. That’s the goal we are committed to 🚀 by @ascent.run

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16 days ago

Meet Josh:

“Cape town born and bred, I have been raised to pursue the outdoors, sports and that competitive edge. I ran competitively in track and cross country during high school and developed a passion for nature through hiking, surfing, fishing and exploring. I work full time as a structural engineer and compete at an elite level as a trail runner in distances from 17-100km. For the last 3 years I’ve been using my understanding of the sport to coach others to achieve their goals. I pull from my experience as a runner, my scientific development through studies and practice along with qualitative learnings from being immersed in the sport to bring a tailored approach to coaching specific to each athlete I guide. I help people with a range of running goals from tackling your first running milestones to chasing PBs in major competitive ultra events.”

Fun fact: Josh’s running playlist consists almost entirely of Hans Zimmer and the gladiator sound track!

DM US TO WORK WITH JOSH 🙌
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#runcoach #runcoaching #ultrarunning #trailrunning #explore by @ascent.run

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25 days ago

Want to improve your running?
Want someone in the work with you?
DM me to find out how I can help you or enquire at my website (link in bio)
P.S. international rates differ 🤝
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#runcoach #runcoaching #runner #running #explore by @ascent.run

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2 months ago

The women’s race at @utct , in four years of data.

We went through every timing mat from all six UTCT races since 2022 and split it by gender.

The share of women in the field runs almost perfectly with distance. KS16 and EX23 are close to an even split. The 100 miler is 13%.

The finishing tells a different story, but only once it gets long. In the 100km, 33% of women did not
finish against 40% of men, and across the two long races that is a 6.5 point advantage that holds up once you account for the edition. Below 55km it disappears. Women also hold their pace better: in PT55 they slow by 4% after halfway where men slow by 9%.

The UT100 has quietly become the race the world’s best women come to. Four editions, four winners, four countries: Bruyas, Croft, Lowther and Budha. Their winning times sit inside a 21 minute band.

And the growth is arriving behind the front, not at it. Women on that start line went from 41 to 98
between 2022 and 2025, while the winning time, fifth and tenth all stayed put. A top ten there is no
harder to reach than it was in 2022.

So the gap is not at the finish line. It is at the entry form.

Data: official Sportraxs timing, 2022 to 2025. Analysis by Ascent Running.
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#runcoach #utct #trailrunning #ultrarunners #explore by @ascent.run

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17 hours ago

If you are looking for a running coach here is what Ascent offers:
1) Personalized training plans delivered through training peaks
2) Up to weekly coaching calls depending on your desired level of support
3) Periodized runners strength programming
4) Data analytics on your training history
5) Cape Town based community training sessions - 8 sessions per week including a runners strength class
6) Pacing, nutrition, gear and general guidance all things running
Apply at the link in our bio 🙏
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#runcoaching #runcoach #runners #explore #ultrarunners by @ascent.run

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2 days ago

Okay I couldn’t resist 🤣
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#runcoaching #ultrarunnersofinstagram #trailrunning #explore by @ascent.run

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3 days ago

Content 🙌
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P.S. Saw @saltsman.jpg do this reel and liked it - go check it out.
#trailrunning #ultrarunnersofinstagram #runnersmotivation #explore by @ascent.run

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4 days ago

We recently launched the LEAP Training Crew, an in-person training crew that offers at least 8 sessions a week, accessible to all fitness levels and backgrounds 🚀

With a combination of training plans catering for beginner, intermediate, and advanced, strength/running/recovery sessions, and a long list of perks and discounts, we bring you the ultimate performance package to support your training and fitness goals in a supportive and caring environment 🏃‍♂️

Your first week trial is on us - join the WhatsApp group (link in bio) or DM us 'LEAP' for more info 🫡

Follow us for all the trail running tips, training, and content taken in Cape Town, South Africa by @ascent.run

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5 days ago

LEAP UTCT 55km recce 1: Llandudno - Alphen Trail ⛰️🏃‍♂️

Follow us for all Cape Town trail running tips, training, and content.

Link in bio to join our in person LEAP training crew, offering 8 sessions per week including running (intervals/hills/long runs), strength, and recovery 🚀 by @ascent.run

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6 days ago

Loved putting this analysis together. I also found it quite insightful if I may say so 🤣 Thanks @kurtshaunphillips for the question about the effect of heat 🙌 Swipe through to read the results. Follow to keep in touch with our @utct series. Many more posts coming ;)
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Pictured - @michaeluncharted who ran UTCT miler in 2024 and is coming back again this year!
#runcoach #runcoaching #utct #ultrarunner #ultrarunningtraining by @ascent.run

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6 days ago

Always a good time running with @mattthomsonza 🙌
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#ultrarunnersofinstagram #trailrunning #traillife #explore by @ascent.run

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7 days ago

Practically this looks like not putting your A race in the busiest period of your year work or family wise. Or maybe booking some leave before key races. Incorporating mindfulness practices like breath work or meditation can also be beneficial. Anything that helps you relax before a race is a good thing!
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#runcoaching #runcoach #runnersmotivation #explore by @ascent.run

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8 days ago