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10K Race Training: Week 4

Luke Ferdinands


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 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. Alternating Reverse Lunges - 2 sets, 10 reps 
  3. Forward and Back Plank - 3 sets, 10 reps
  4. Side Leg Raise - 2 sets, 40 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

Alternating Reverse Lunges - 2 sets, 10 reps

Forward and Back Plank - 3 sets, 10 reps

Side Leg Raise - 2 sets, 40 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.