PR Strong
A strong runner is a fast runner!
Join PR STRONG to take the guess work out of runner specific strength training!
Whether you are a beginner to lifting or have been consistently strength training for 2+ years there is a program for you!
Testimonials
PR STRONG is guaranteed to help you run faster & feel stronger crossing the finish line!!
Who is PR STRONG for?
PR STRONG – Beginners is for runners who…
Are new to strength training or have minimal experience
Want to start strength training but feel unsure about how to begin
Are ready to build a solid foundation of run-specific strength
Need personalized guidance on weight selection, proper form, and overall support
PR STRONG – Intermediates is for runners who…
Have completed PR STRONG Beginners or have 1+ years of strength training experience
Feel confident in their form and familiar with key strength training movements
Want to challenge themselves with more advanced, run-specific progressions
Are looking to elevate strength training beyond the basics to enhance running economy and efficiency
PR STRONG – Marathon Focus is for runners who…
Are currently training for or gearing up to train for a half or full marathon
Struggle with how to balance strength alongside increasing mileage and intensity
Want to build strength during the base phase and maintain it through peak training and race day for optimal performance and injury prevention
PR STRONG - Power Circuit is for Runners who…
Want to improve stride mechanics, quickness, and explosive power
Are looking to boost overall athleticism and run-specific strength
Aim to move more efficiently and forcefully with each stride
Are training for shorter, faster races like the mile, 5K, or 10K, where speed and power are key
Are focused on building strength and developing power to set the stage for future race performance
All Levels are for runners who…
Want to improve running form, mechanics, and overall efficiency
Are focused on reducing injury risk and staying consistent year-round
Want to feel strong, steady, and powerful in the second half of their races
Prefer the flexibility to train from home or at the gym, on their own schedule
Why should a runner strength train?
Strength training is essential for runners looking to enhance performance and extend their time in the sport. Key benefits include:
Increased running speed
Improved endurance and stamina
A stronger, more powerful stride
Faster reaction times
Lower risk of injury and better resilience
Isn’t strength training going to make me big, bulky, and slow?
No — strength training will NOT make you bulky, slow, or “big”!
This is a widespread myth in the running world, but here’s the truth: For endurance athletes, gaining bulky muscle from strength training is practically impossible. That’s because of the neurological signals that happen when you combine heavy lifting with long-distance running — your body prioritizes muscle efficiency rather than size.
Plus, run-specific strength training differs greatly from the demands faced by Olympic weightlifters, powerlifters, or CrossFit athletes. When tailored to your running goals and workload, strength training simply helps you run with better form, improved efficiency, and reduced injury risk — without adding unwanted bulk.
What is included in PR Strong ??
3-month progressive strength training program conveniently delivered straight to your phone through the Final Surge app — so you can train anytime, anywhere with easy-to-follow workouts designed specifically for runners ( free to download)
Two weekly 45-minute full-body strength training circuits designed specifically for runners, adaptable for home or gym workouts.
Access to detailed reference videos with clear, voiced instructions demonstrating proper form.
Two monthly 1:1 coaching sessions with Dr. Lauren — scheduled at the start and midpoint of the program for personalized guidance.
A customized warm-up routine to prepare you for strength sessions and weekly runs.
Expert recommendations on resistance and weight selection tailored to your current fitness level and strength training experience.
Virtual form reviews via Loom to ensure safe and effective technique.
Direct access to Dr. Lauren for ongoing support and questions, available via email Monday through Friday.
Two comprehensive training guides covering strength training, running, hydration, nutrition, sleep, and recovery — designed to support you throughout the program and beyond.
What can a runner in PR STRONG expect by the end of the program?
Beginner participants will build a strong foundation of run-specific strength with guided education and support throughout the program.
Intermediate participants will progress their strength work with more advanced exercises designed to enhance physical performance and running efficiency.
Marathon Focus participants will develop strength during the base-building phase, then transition into a defensive strength approach to stay strong, healthy, and resilient through peak training and race day — whether it’s a half or full marathon.
Power Circuit participants will focus on building explosive strength, quickness, and athletic power to enhance stride mechanics and running economy — ideal for runners training for shorter races like the mile, 5K, or 10K, or building speed and force output in the off-season.
All runners can expect to walk away from PR STRONG…
Having a better understanding of proper form when strength training!
Feeling more competent & confident when lifting at home or in the gym!
Objectively stronger, faster and more efficient as a runner!
When can I sign up for PR STRONG ??
Open enrollment for PR STRONG happens 2x per year and is now available through June 30th!
Initial coaching calls can be scheduled within 1 week of sign up to receive your individualized warm up & answer any questions you have before starting the program!!
How much does the program cost?
Just $269 for 3 months of progressive, run-specific strength training — designed by a running rehab specialist, coach, and physical therapist. You'll get expert programming tailored to runners, plus personalized 1:1 support through 30-minute coaching calls, email check-ins, and text access to keep you accountable, supported, and progressing every step of the way.
Equipment noted below is NOT included. Participants must purchase equipment to be used at home or have access to a standard gym.
What equipment do I need?
Door Anchor and Carabiner ( If just purchasing Long Resistance Bands)
Medium and Heavy Resistance Hand Weights and/or Kettlebells
Click each item above to be redirected to online options for purchase
How do I get started?
Click the button below to sign up!