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10K Race Training: Week 5

Luke Ferdinands

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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 doable) pace that starts to push your abilities. 
  • Strength: Continuing exercises to boost your 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

Strength Program

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

  1. Hamstring Tantrum - 3 sets, 30 seconds
  2. Concentric/Eccentric Calf Raise - 1 set, 15 reps 
  3. Alternating Forward Lunges - 3 sets, 10 reps
  4. Single Leg Hop, Land on 2 Feet - 3 sets, 8 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

Concentric/ Eccentric Calf Raise - 1 set, 15 reps

Alternating Forward Lunges - 3 sets, 10 reps

Single Leg Hop, Land on 2 Feet - 3 sets, 8 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.