Run Your Fastest-Ever 5K Without Sacrificing Your Strength Or Muscle Mass 

Running is pretty simple, right?
You pull on your sneakers, get your running playlist blasting through your earphones…
And put one foot in front of the other until you complete your usual loop.

It gets your heart racing and your blood pumping…
And checks off the “cardio” section of your training which you know is important, but we both know you’d rather be hitting weights. 

Have you ever thought about what you’re actually achieving by running the same route a few times per week?
Are you faster, fitter, and less worn out than you were a few weeks ago?
Can you see improvements in your lifts in the gym as a result of your running?
And the bigger question here is…

Are you actually challenging yourself to improve?

This is no different from trying to lift heavier or do more reps in the gym.
If you’re not challenging yourself you’ll start finding every excuse under the sun to skip your run.
And trust us, your performance in the gym will suffer as a result.

Fixing this is simple.

You’ve got to program your running the same way you program your weights.
And don’t worry.

You don’t have to go hunting high and low for a running program that will over-complicate every stride you take.

We’ve got you covered.

With a simple but effective running program…


Here's Coach Sam

FIRED UP 5K was designed by USA Track & Field Certified Coach Sam Candler with decades of experience both as a coach and an avid runner.

Over 8 weeks, this carefully crafted running program will take you through a variety of hill sprints, long runs, and interval training.

All designed to have you running your fastest 5k ever without sacrificing your hard earned strength and muscle mass.

But that’s not all…

This program will give you the tools for efficient recovery, energetic sprinting…

And will allow you to become a powerhouse of strength AND speed.

When you improve your 5K time, you’re also improving your agility, movement, speed, and explosiveness…

Which will all carry over into your performance in the gym. 

It’s time to stop making running an afterthought.

And level up your 5K.


It is an 8-week, 3x/week running program for people looking to improve their 5K/3.1 mile run time while preserving their strength and muscle mass at the same time.

Here's what you get:

8 weeks of effective training making you faster week over week.
3 workouts every week to keep you training consistently without hindering your strength training progress.
Easy-to-follow warm up videos and exercise video demonstrations to show you the proper form of each movement, prevent injury, and help you progress more quickly.
Semper Stronger App access to house your program, log your progress, and track your data.

What Our Customers Are Saying

Peter- CPA

I don't consider myself a runner. I lift heavy weights most days. My fiancé loves to run and asked me to do a 5K with her. I needed to get in running shape but didn't want to lose my gains. A friend recommended this program, and I'm glad he did!

It is exactly as advertised. As I'm writing this review, I'm on my 7th week of the program, and not only am I ready for the 5K race, I'm actually enjoying running.

Geri- High School Teacher

Some of the best running programming I've seen. I'm becoming a very strong runner because of this program.

Great app! Easy to follow instructions, and demonstration videos, which I love.

Thank you, Semper Stronger.

Developed By Coach Sam

Coach Sam

Through customized running programs, on-screen treadmill classes, group running classes, and personal training, Sam has coached thousands of runners towards achieving massive goals.

She believes the 5K is the perfect racing distance, combining speed and endurance, and loves that the training fits right in with her strength programming.

It's a lifestyle, after all.

She has proven time and time again that an athlete can get stronger AND faster at the same time, and is so excited for you to live this reality too.

Frequently asked questions

How long do the workouts take?

Workouts take 30-40 minutes

What equipment do I need?

All you'll need is running shoes.

How many workouts are scheduled per week?

There are 3 scheduled workouts each week.

How many sets and reps should I do?

Sets and reps are prescribed for each workout with detailed instructions.

Can I start any time, or do I have to start on a specific day?

The program will start on the day of purchase.

What if I have an injury or limitations?

If you are currently experiencing any injuries or pain, it is recommended that you consult with a doctor or healthcare practitioner before beginning any exercise program. 

How long will I have access to the program?

If you purchase the program as a one-off, you’ll be able to access it within the app for 4 months from the date of purchase.
If you’re a Semper Stronger member, you’ll have access for the duration of your membership.
Go here to check out our membership options.

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