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10K Race Training: Week 7

Luke Ferdinands


Welcome to Week 7

You’ve shown incredible dedication and progress. The finish line is almost here, and this week, we’ll focus on maintaining your peak condition.

Here’s what you can expect in Week 7:

  1. Maintaining Mileage with a Slight Taper: Keeping your endurance strong with consistent runs. We start reducing mileage somewhat to keep your body strong for race day. 

  2. Strength: Continued focus on exercises to support your running.

  3. 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 Reverse Lunges - 3 sets, 10 reps
  4. Yoga Matrix - 3 sets, 10 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 Reverse Lunges - 3 sets, 10 reps

Yoga Matrix - 3 sets, 10 reps

Do You Know What Good Quality Care Is?

How many times have you gone to a physical therapist only to be told what to do, but won't say by name that you have Plantar Fasciitis, Runner's Knee, Tennis Elbow, PTTD, the list goes on! 

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.