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10K Race Training: Week 1

Luke Ferdinands


Welcome to Week 1

Welcome to Week 1 of our 8-Week 10K Race Training Program! We’re thrilled to have you on board and excited to help you on your journey to becoming race-ready. We’re here to make sure you do it safely and effectively.

This week is all about building a base, and laying the foundation for your training. We’ll focus on building your base mileage, establishing a routine, and getting you familiar with the essential components of our training plan.

Here’s what you can expect in Week 1:

  1. Easy Runs: We’ll start with some easy paced runs, slower than your race pace. A relaxed, comfortable run at a conversational pace. The goal is to build endurance without stressing your body too much. You should be able to hold a conversation without getting out of breath. Remember to go at your own pace. It’s ok if you need to reduce the intensity.

  2. Long Runs: A longer distance run at a slower pace than your race pace. The goal is to build endurance and get your body used to running for extended periods. It's usually run at a pace where you can still speak in short sentences.

  3. Progressive Strength Training: Simple exercises to enhance your running performance and prevent injuries. Follow along with the program below.

  4. Daily Foot Massage: Use your Alleviate Arch Massager for 3 minutes a day to aid recovery and reduce foot fatigue.

  5. Cross Training: You can choose any non-running activity to give your body a break from the repetitive motion of running. Activities can include yoga, pilates, cycling, swimming, or brisk walking, which help reduce the risk of overuse injuries.

Each day we will give you task(s) to complete. On days where "Strength" is listed, you will perform the exercise program below. 

Remember to massage every day using your Arch Massager and plan ahead so you are set up for success. 

Daily Training Routine

week 1  program

Strength Program

Perform each of these exercises on both sides on Strength days.

  1. Hamstring Tantrum - 3 sets, 30 seconds
  2. Eccentric Calf Raise - 3 sets, 15 reps
  3. Glute Set Activation - 3 sets, 10 reps
  4. Side Leg Raise - 3 sets, 20 reps

Keep track of your progress in your journal. To learn how to perform each exercise, Follow along below!

Hamstring Tantrum - 3 sets, 30 seconds each

Eccentric Calf Raise - 3 sets, 15 reps each foot

Glute Set Activation - 3 sets, 10 reps each

Side Leg Raise - 3 sets, 20 reps each

Luke Ferdinands, physical therapist and Alleviate co-founder

Luke Ferdinands, Physical Therapist & Co-Founder

A New Zealand-trained physical therapist with over 20 years of experience, Luke developed the Alleviate Method to bring the gold standard of physical therapy care to everyone's home. Luke leads the development of physical tools and digital physical therapy content, focusing on driving clinical outcomes for people with chronic musculoskeletal pain conditions like Tennis Elbow, Plantar Fasciitis, Runner's Knee, and more.