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10K Race Training: Week 8

Luke Ferdinands

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Welcome to Week 8


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:

  1. Tapering: Reducing your mileage slightly to ensure you’re rested and ready for race day.

  2. Easy Runs: Runs at an easy pace to keep you present in your training, without over exerting. 

  3. Strength: Light exercises to keep you sharp without overexerting.

  4. Light Cross Training: Incorporate yoga, pilates, or active recovery into your routine this week. 

  5. 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. 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

Yoga Matrix - 3 sets, 10 reps

What is Patellofemoral Pain Syndrome (aka Runner's Knee)?


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.