The Running Prøgram

Strength Training for ALL Runners

This specialty class provides runners of all levels & abilities the opportunity to supplement their running routine with functional strength training exercises. These exercises will be focused on the lower-body, core and postural muscle groups that are important for to maximize your running performance and help minimize common overuse running injuries

The RUNNING Prøgram follows a 3-phase periodized training program (similar to The STRENGTH Prøgram), which cycles through a new training phase every 4 weeks. This ensures proper progressions to maximize your training adaptations, limit training plateaus, and give you enough variation to avoid injury.”


Strength Endurance

  • The initial phase is focused on building up the capacity of your muscles to do work and prepare them to handle the challenges to come.
  • The focus during this phase is on lighter resistance and higher number of repetitions (12+). Using a controlled tempo, you will gradually increase your weights (i.e. resistance) when possible to achieve fatigue and that light “burn” in the muscles.



  • This phase focuses on developing your muscle fibers by increasing your resistance (i.e. weights) and decreasing your repetitions compared to the previous phase (in the 10 repetition range).
  • There will be an emphasis on slow tempos during the eccentric phase of movements, which will accentuate the breakdown of your muscles in order to build them up again.
  • To maximize your results during this phase, you can expect to minimize your rest between sets and push yourself to fatigue!


Heavier Strength

  • The final phase will culminate in achieving your maximal muscular strength goals by increasing your resistance and decreasing your repetitions once again from the previous phase (in the 8 repetition range).
  • The goal of this phase will be to achieve your own personal best for resistance on any given movement.

*Each class is 50 minutes in duration. **Schedule is subject to change.

What our clients say about the Running Prøgram

I started attending Jordy’s group classes a few months ago with minimal gym experience. It can be very nerve wracking for women with little fitness experience to go to gym classes, but Jordy is wonderful! He helps you make adjustments to suit your body/any injuries, always has good playlists and above all is like having a motivational friend in your corner while you work out! Workouts at the program have become a pillar in my weekly routine so much so I’ve recruited 2 friends who were also fitness adverse to join the classes with me on a regular basis. I cannot recommend this place enough!!
Tianna C.
Been going here for about a month now, and I can't rave enough about it. It took me months to build up the courage to go in because I'm not a group class kinda person but have come to terms I need that extra push of a community like The Program provides. The gym is an awesome environment. The owner/trainer is welcoming, and a great coach. It's also spotless and odorless. Lastly, the people that go to the group classes are a great collection of folks too 🙂
Jenny L.
Highly recommend for someone who is looking to get back into a fitness routine after a hiatus. Strength class was super effective and efficient, and the environment felt quite beginner-friendly.
Francine S.

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