itc gym program

a structured strength and plyometric program built specifically for distance runners.

this isn’t random lifting or generic circuits. it follows a clear progression (foundation → build → convert → taper) designed to improve running economy through increased force production, stiffness, and reactivity.

includes:

• 2x/week gym structure that fits around your running
• exact sessions (sets, reps, RIR, plyometric contacts)
• progression of load and intensity over time
• guidance on when to lift and how to avoid interfering with key sessions