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PR Hunting: 5k

Sampson Fitness

Marathon, Track & Field, Triathlon
Coach
Dylan Sampson

PR Hunting: 5K is a 6-week, performance-driven training program designed to help you run faster while reducing your risk of injury. This isn’t just a running plan—it’s a complete system built to make you a stronger, more resilient racer.

The program combines structured run workouts with 3 days of targeted strength training each week to build the power, efficiency, and durability needed to perform at your best on race day. Every strength session is intentionally programmed to support your running—improving force production, correcting imbalances, and reinforcing sound movement patterns.

Created by a Doctor of Physical Therapy and Certified Strength & Conditioning Specialist, PR Hunting: 5K is rooted in exercise science and real-world experience working with runners. You’ll train smarter, recover better, and show up to the start line confident that your body is prepared to handle race-day demands.

$25
Get PR Hunting: 5k
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🏋️ Balanced Training for Real Results
Running is the goal, but strength training is the foundation. This plan combines smart running progressions with structured strength work to build durability and reduce injury risk.
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🩺 Reduced Injury Risk
Train with confidence in a program designed by a Doctor of Physical Therapy and Certified Strength & Conditioning Specialist, built to keep you healthy and consistent all the way to race day.
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⏱️ Time-Efficient Training
Structured workouts designed to deliver maximum results in minimal time. Every run and lift has a purpose—no junk miles, no wasted sessions.
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📱 Simple, Easy-to-Follow Plan
Follow your training through an easy-to-use app with clear instructions and exercise videos, so you always know exactly what to do—no guesswork.
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💬 Direct Access to Your Coach
Get ongoing support with session comments and direct messaging to adjust and modify your plan as life, work, or recovery demands change.
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 6 days per week
3 Scheduled runs designed to improve speed, 3 lifts designed to reduce injury risk
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Follow your training through an easy-to-use app with clear instructions and exercise videos, so you always know exactly what to do—no guesswork.
Equipment
Required
Barbell // Pull-up bar
Recommended
Dumbbell
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Sample Week
Week 1 of 6-week program
Sunday
Threshold 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 21:00

Monday
Week 1 Lift 1

A

Side Lying External Rotation

2 x 12

B

Push-Up

2 x 12

C

Pin Press

3 x 8 @ 75 %

D

Single Leg RDL

2 x 6

E

Hip Thrust

3 x 10 @ 70 %

F

Bench Dips

3 x 10

G

Monster Walks

3 x 20

H

Side Plank

3 x 0:35

Tuesday
Recovery

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 25:00

Wednesday
Week 1 Lift 2

A1

Hamstring Sweep

2 x 15

A2

Fig 4 Walk

2 x 15

B

Back Squat

5, 8, 8, 8 @ 60, 75, 75, 75 %

C

Shoulder ER + Flexion

2 x 8

D

Chest-Supported DB Row

3 x 10 @ 75 %

E

Box Step Ups

3 x 8

Conditioning

F

Core Circuit (Dead Bug/Russian Twist)

3 rounds - Dead Bug x12 taps ea leg - Russian twist x10 ea way

Friday
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

Saturday
Week 1 Lift 3

A

Hamstring Sweep

2 x 10

B

Trap Bar Deadlift

5, 8, 8, 8 @ 50, 75, 75, 75 %

C

Arm Circles

2 x 10

D

Pull-Up

3 x 6

E

KB single leg RDL

3 x 8

F

Standing Landmine Press

3 x 10 @ 75 %

G

Landmine Bar Twist

3 x 8

Coach
More from Sampson Fitness
coach-avatar Dylan Sampson

Meet Dylan — Doctor of Physical Therapy and Certified Strength & Conditioning Specialist with a passion for endurance athletes. After completing his first Ironman 70.3 in October 2025, Dylan brings both clinical expertise and real-world experience to help athletes pursue their goals—no matter how big.

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Lets reach your goals together!

Sampson Fitness is on a mission to make high quality evidence based training available to everyone. Designed by a Doctor of Physical Therapy this program is designed to help you to reach your goals safely.

Get PR Hunting: 5k
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FAQs
Do I need to be an advanced runner to do this program?
No. PR Hunting: 5K is best suited for runners who can comfortably run 3–4 days per week and are looking to improve performance. The program includes progressions and modifications so you can scale workouts based on your current fitness level.
Why does this program include strength training?
Strength training is the foundation for faster, more efficient running. The 3 weekly strength sessions are designed to improve force production, running economy, and tissue resilience—helping you run faster while reducing injury risk, not adding unnecessary fatigue.
How is this different from a typical 5K training plan?
Most 5K plans focus only on mileage and speed work. PR Hunting: 5K integrates research-backed strength training programmed by a Doctor of Physical Therapy and Certified Strength & Conditioning Specialist to support your running, address imbalances, and keep you healthy through race day.
How long are the workouts?
Run sessions typically take 30–60 minutes, and strength sessions take 45–60 minutes. Everything is structured and efficient—no wasted volume or guesswork.
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