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10K Race Training: Week 6

Luke Ferdinands


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:

  1. Peak Mileage: This week includes some of the longest runs in the program.

  2. Hill Repeats: Warm Up first, then perform 6-8 hard sprints uphill each followed by a light jog back down to the starting line. 

  3. Strength: Continuing to enhance your running efficiency focusing on power in the entire chain. 

  4. 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. Small Knee Bend - 3 sets, 10 reps
  3. Single Leg Hop, Land on 2 Feet, 3 sets, 8 reps
  4. Concentric/ Eccentric Calf Raise - 1 set, 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

Small Knee Bend - 3 sets, 10 reps

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

Concentric/ Eccentric Calf Raise - 1 set, 15 reps

3 Things to Look For in a Good Physical Therapist

So many Physical Therapists come out of school with a ton of education but no system to treat patients effectively. Here are 3 things we look for in a good Physical Therapist. 

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.