Alleviate 10K Race Training Program

Welcome to Week 8 Congratulations on reaching Week 8 of our 8-Week 10K Training Program! This is the final stretch, and we’re so proud of how far you’ve come. Let’s finish strong! Here’s what you can expect in Week 8: Tapering: Reducing your mileage slightly to ensure you’re rested and ready for race day. Easy Runs: Runs at an easy pace to keep you present in your training, without over exerting.  Strength: Light exercises to keep you sharp without overexerting. Light Cross Training: Incorporate yoga, pilates, or active recovery into your routine this week.  Daily Foot Massage: Use your arch...

Welcome to Week 7 You’ve shown incredible dedication and progress. The finish line is almost here, and this week, we’ll focus on maintaining your peak condition. Here’s what you can expect in Week 7: Maintaining Mileage with a Slight Taper: Keeping your endurance strong with consistent runs. We start reducing mileage somewhat to keep your body strong for race day.  Strength: Continued focus on exercises to support your running. Daily Foot Massage: Use your arch massager for 3 minutes a day to aid recovery and reduce foot fatigue. Each day we will give you task(s) to complete. On days where "Strength" is...

Welcome to Week 6 You’ve come so far, and the finish line is in sight. Here’s what you can expect in Week 6: Peak Mileage: This week includes some of the longest runs in the program. Hill Repeats: Warm Up first, then perform 6-8 hard sprints uphill each followed by a light jog back down to the starting line.  Strength: Continuing to enhance your running efficiency focusing on power in the entire chain.  Daily Foot Massage: Use your arch massager for 3 minutes a day to aid recovery and reduce foot fatigue. Each day we will give you task(s) to complete. On...

Welcome to Week 5 You’re more than halfway through, and your dedication is truly inspiring. Here’s what you can expect in Week 5: Increased Mileage: Pushing your endurance further with longer runs. Fartlek Run: A fartlek run is a type of training where you vary your pace throughout the run, alternating between periods of faster running and slower jogging or walking. The word "fartlek" is Swedish for "speed play," and this type of workout involves unstructured intervals of varying intensity. Tempo Run: 5 miles total. The first 2 miles at an easy pace, followed by 3 miles at a hard (but...

Welcome to Week 4 Congratulations on reaching the halfway point of our 8-Week 10K Training Program! Your dedication is paying off, and we’re excited to continue this journey with you. Here’s what you can expect in Week 4: Consistent Mileage: Maintaining and slightly increasing your run distances. Progressive Run: Start at your easy run pace and gradually get a little faster every mile. Light Cross Training: As the mileage increases you need to take even more care of your body. Incorporate yoga, mobility work, pilates into your routine. Strength: Continued focus on enhancing performance. Daily Foot Massage: Use your arch massager for 3 minutes...

Welcome to Week 3 It’s time to start pushing your limits a bit more. You’ve built a solid foundation, and now we’ll focus on increasing your endurance and strength. Here’s what you can expect in Week 3: Increased Mileage: Gradually increasing the distance of your runs to build endurance. Interval Run: Alternate between periods of fast running and slower jogging or walking for recovery. Try going for about 1/2 mile of running followed by a 1/4 mile recovery.  Tempo Run: A run that includes segments at a faster pace than your easy runs but not as fast as a sprint. Warm...