Sampson Fitness

General Fitness, Endurance, Marathon
Coach
Dylan Sampson

6 week Couch to 5k Beginner training program designed by a Physical Therapist to reduce your injury risk and help you reach your goals.

Features
1 sessions per week
Must use App app to view and log training
Program Training
$25
Get Couch to 5k
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Reduced Injury Risk
Confidence in a program designed by a Doctor of Physical Therapy and Certified Strength and Conditioning Specialist
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Easy To Follow
Easy to use app with video descriptions of workouts and clear instructions for runs.
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Balanced Training Plan
While running is the goal strength training is the ground work to get you to race day injury free.
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24/7 Communication with your Coach
Session commenting and direct messaging with your coach to adjust and modify training plan to fit your needs.
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No Equipment Needed
Strength training using bodyweight exercises to take away the barrier of going into the gym.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
3 runs and 1 strength training day per week. Designed to be time efficient to fit into your busy schedule.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Easy to use app that helps you track your progress, and see improvements in real time.
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Sample Week
Week 1 of 6-week program
Sunday
Easy Walk

Conditioning

A

Running Warm Up

Hamstring Sweeps 2x10-15 ft Lateral High Knees 2x10-15 ft Dynamic Figure 4 2x10-15 ft Toe Walking 2x10-15 ft Pogos 2x20-30 sec

B

Walk

1 x 20:00

Monday
Bodyweight Running Lift

A

Hamstring Sweep

B

Air Squat

2 x 10

C

Calf Raise

3 x 12

D

Reverse Lunges

3 x 8

E

Push-Up

3 x 6

F

Clamshell

3 x 10

G

Plank

3 x 0:30

H

Glute Bridge

3 x 10

Wednesday
Jogging Intervals

Conditioning

A

Running Warm Up

Hamstring Sweeps 2x10-15 ft Lateral High Knees 2x10-15 ft Dynamic Figure 4 2x10-15 ft Toe Walking 2x10-15 ft Pogos 2x20-30 sec

B

Run

1 x 20:00

Thursday
Long Run

Conditioning

A

Running Warm Up

Hamstring Sweeps 2x10-15 ft Lateral High Knees 2x10-15 ft Dynamic Figure 4 2x10-15 ft Toe Walking 2x10-15 ft Pogos 2x20-30 sec

B

Run

1 x 35:00

Coach
More from Sampson Fitness
coach-avatar Dylan Sampson

More from Sampson Fitness

programs
Couch to 5k
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