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10K Race Training: Week 2

Luke Ferdinands

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Welcome to Week 2


This week, we’ll focus on increasing your mileage slightly and incorporating more strength training. Keeping up with your daily foot massages and proper hydration will be crucial as your training intensifies.


Here’s what you can expect in Week 2:

  • Increased Mileage: Gradually increasing the distance of your runs to build endurance.

  • Hill Repeats: A hill repeat run involves sprinting or running hard up a hill, then jogging or walking back down to recover. This cycle is repeated multiple times, typically 4-8 repeats. You can do Hill Repeats outside or on a treadmill.

  • Strength: Continued focus on exercises to enhance running 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

week 1  program

Strength Program

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

  1. Hamstring Tantrum - 3 sets, 30 seconds
  2. Eccentric Calf Raise - 3 sets, 15 reps
  3. Bilateral Bridge - 3 sets, 8 reps
  4. Small Knee Bend - 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

Eccentric Calf Raise - 3 sets, 15 reps each foot

Bilateral Bridge - 3 sets, 10 reps

Small Knee Bend - 3 sets, 10 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.