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10K Race Training: Week 3

Luke Ferdinands

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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 up in mile 1, push in miles 2-3, and cool down in mile 4. 
  • Strength: Continued focus on exercises to enhance running performance.
  • 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 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.


Remember, it’s important to listen to your body. If you need extra rest or modifications, don’t hesitate to adjust the plan to suit your needs. Our goal is to build your endurance and strength gradually, setting you up for success in the weeks to come.

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. Single Leg Bridge - 3 sets, 10 reps
  3. Small Knee Bend - 3 sets, 12 reps
  4. Eccentric Calf Raise - 3 sets, 15 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

Single Leg Bridge - 3 sets, 10 reps

Small Knee Bend - 3 sets, 12 reps

Eccentric Calf Raise - 3 sets 15 reps

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.