10K Race Training: Week 8
|
LIMITED TIME! 20% Off Plantar Fasciitis System | Performance Edition
Get FREE shipping on all orders $125+ 🚚
The gold standards of physical therapy, evolved to take you beyond temporary relief.
A repetitive stress injury that causes pain in the arch and heel, Plantar Fasciitis can be effectively treated at home.
Is your pain due to Tennis Elbow? Maudsley's Test is a simple way to know.
Athletes use the Alleviate tools to train, recover and perform.
Learn from our PT about your chronic pain condition and treatment.
Free shipping on all orders over $125 & 30-day returns.
Track your order here.
All your questions, answered.
We're here for you, every step of the way.
Find the right Alleviate tools for your foot pain here.
System+
System
Progressive Strengthening
Soft Tissue Mobilization
Load Management
Venous Return
Pain Relief
System
Progressive Strengthening
Load Management
Pain Relief
System
Progressive Strengthening
Venous Return
System
Pain Relief
The gold standards of physical therapy, evolved to take you beyond temporary relief.
A repetitive stress injury that causes pain in the arch and heel, Plantar Fasciitis can be effectively treated at home.
Is your pain due to Tennis Elbow? Maudsley's Test is a simple way to know.
Athletes use the Alleviate tools to train, recover and perform.
Learn from our PT about your chronic pain condition and treatment.
Free shipping on all orders over $125 & 30-day returns.
Track your order here.
All your questions, answered.
We're here for you, every step of the way.
Find the right Alleviate tools for your foot pain here.
Get free shipping on orders over {{threshold}}!
Promo Code
Subtotal
Luke Ferdinands
|
Congratulations on reaching Week 8 of our 8-Week 10K Training Program! This is the final stretch, and we’re so proud of how far you’ve come. Let’s finish strong!
Here’s what you can expect in Week 8:
Tapering: Reducing your mileage slightly to ensure you’re rested and ready for race day.
Easy Runs: Runs at an easy pace to keep you present in your training, without over exerting.
Strength: Light exercises to keep you sharp without overexerting.
Light Cross Training: Incorporate yoga, pilates, or active recovery into your routine this week.
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.
Perform each of these exercises on both sides on Strength days.
Keep track of your progress in your journal. To learn how to perform each exercise, Follow along below!
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.
Start Your Recovery
Foot Performance Essentials
$129.00
$136.00
Sign up for insider info about beta testing, new Alleviate products, and updates from our team.