Return to Running
Alchemical Training
EnduranceWhether you're new to running or coming back after time off, this program is your blueprint to a confident, powerful return. We don’t just prepare you to finish your race—we train you to own it.
Built on smart, structured strength training, Return to Running gets you to the starting line feeling fast, strong, and unstoppable. Forget doubts. Forget fear. With this plan, you’ll be chasing finish lines, not just surviving them.
No guesswork. No fluff. Just results.
$49 for the full program. Lifetime access.
A1
WGS
2 x 5
A2
Lateral Lunge w/ Rotation
2 x 10
A3
SL RDL w/ Knee Drive
2 x 5
A4
Protraction Plank
2 x 10
B
Front Foot Elevated Split Squat Isometric
3 x 30
C
RFE Split Squat
2 x 12
D
Slow Eccentric Pullup
3 x 8
E
SA Cable Chest Press
3 x 10
F
Dumbbell Marches
2 x 12
G
Side Raise on Back Extension
3 x 10
A1
WGS
2 x 5
A2
Crab Bridge Press
2 x 10
A3
Incline Bench W-Raise Isometric
2 x 5 @ 5
A4
SL RDL w/ Knee Drive
2 x 5
B
Band Assisted Moon Jumps
3 x 20
C
Dumbbell Split Squat Anterior Load
3 x 10
D1
Dumbbell Bridge Press
3 x 12
D2
Eccentric Lying Hamstring Curl
3 x 12
E
Copenhagen Plank
2 x 30
F
Split Stance Cable Chop
2 x 15
A1
WGS
2 x 5
A2
Protraction Plank
2 x 10
A3
SL RDL w/ Knee Drive
2 x 5
A4
Bottoms Up Kettlebell Carry
2 x 20
B
Isometric Glute Bridge Sprinter
1 x 30
C
45 Degree Hip Extension
2 x 12
D
Dumbbell Chest Supported Row
3 x 12
E
Contralateral Load Low Box Step-Up
3 x 10
F1
Single Arm Landmine Press
3 x 12
F2
Single Leg Standing Calf Raise
2 x 12
Return stronger. Join hundreds of runners making their comeback stronger than ever. Let’s make your next starting line your strongest yet.
Get Return to Running
Kelly Garland
endurance runner
Verified Athlete"Patellar tendonitis nearly did me in. As a longtime runner, I wasn’t ready to give up the sport. Thank heaven for Coach Abigail...Her tailored approach to strength work got me back on the trails, feeling strong and pain-free. Abigail knows her stuff, plain and simple. I trust her implicitly."
Katie Sherron
Elite Masters Runner
Verified Athlete"I started working with Abigail at the beginning of a marathon training cycle that included multiple 70+ mile weeks. She kept me strong and injury-free throughout...Abigail is an amazing combination of expertise and care that I trust to get me to the starting lines healthy."
Stephanie Liles-Weyant
endurance athlete
Verified Athlete"I've been a competitive runner/triathlete since I was in my 20's and have dealt with injuries on and off that prevented me from competing at times...and the transformation I've gone through has been better than I ever imagined. Staying injury-free and racing better than I have in the last 7+ years."
Dan Manausa
endurance athlete
Verified Athlete"I can’t say enough great things about Alchemical Training. After three years of chronic hamstring and calf issues which kept me from my training programs ... I have been injury free (knock on wood) since I started her program. I wish I would have started sooner."
