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PR Hunting (13.1)

Sampson Fitness

Marathon
Coach
Dylan Sampson

PR Hunting (13.1) is a structured strength training program built specifically for runners chasing a new half marathon personal record. Designed to reduce injury risk through progressive, research-backed exercise programming, this plan helps support the demands of increased mileage and intensity.

Ideal for runners who have found their rhythm and are ready to take training to the next level, PR Hunting (13.1) uses exercise science to improve durability, efficiency, and performance—so you can train smarter, not just harder.

Whether your goal is a stronger finish, faster splits, or simply staying healthy throughout the build, this program gives you the strength foundation to keep hunting PRs.

$35
Get PR Hunting (13.1)
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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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🩺 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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📱 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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🏋️ 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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💬 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
Message me any time if you have questions or need modifications to an exercise.
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Programming 5 days per week
Strength Training 2x/week with Runs 3x/week to fit 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
An amazing app that helps you track your progress and stay connected with your coach.
Equipment
Required
Barbell // Dumbbells // Resistance Bands/Cables
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Sample Week
Week 1 of 12-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

Sunday
Welcome
Monday
1.1a Push (Upper)/Pull (Lower)

A1

Arm Circles

2 x 10

A2

Shoulder ER + Flexion

2 x 8

B

Incline DB Bench Press

3 x 10 @ 65 %

C1

Hamstring Sweep

2 x 15

C2

Barbell Deadlift

2 x 5 @ 60 %

D

Barbell Deadlift

3 x 8 @ 75 %

E

Single Arm DB Supported Row

3 x 10

F

KB single leg RDL

3 x 8

Tuesday
Easy 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 30:00

Wednesday
2.1a) Pull (Upper)/Push (Lower)

A1

Shoulder ER

2 x 8

A2

Rear Delt Flyes

2 x 10

B

Seated Row

3 x 8 @ 75 %

C1

Hamstring Sweep

2 x 15

C2

Air Squat

2 x 10

D

Goblet Squat

3 x 10 @ 65 %

E

DB Scaption

3 x 10

F1

Leg Extension

3 x 10 @ 65 %

F2

Calf Raise

3 x 12

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 50:00

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 (13.1)
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FAQs
Who is this program best suited for?
PR Hunting (13.1) is designed for runners who are already running consistently and preparing for a half marathon, and who want to improve performance while reducing injury risk. If you’ve built a base and are ready to train smarter—not just harder—this program is for you.
Do I need access to a gym or special equipment?
Minimal equipment is required. Most exercises can be performed with common gym equipment or basic home gym tools. Variations are provided to adapt the program to what you have available.
What makes this program different from generic strength plans?
PR Hunting (13.1) is built by a Doctor of Physical Therapy and Certified Strength & Conditioning Specialist using research-backed progressions tailored to the demands of half marathon training. Every exercise has a direct purpose for improving running performance and reducing injury risk
The Proof
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"My Dad says I get a treat for every plan purchased"

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