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Sign Up for the 10K Race Training Program

Luke Ferdinands

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Run, Recover, Repeat


Alleviate 10K Race Training Program is a unique program that'll get you ready to complete a race in 8 weeks, injury-free. Designed by a physical therapist (an ex pro-team PT) with inputs from run coaches and fitness experts, the program helps you achieve your personal best and cross the finish line with confidence.


And the best part? For the time being, participation in the program is free! Sign up below, or read on to get the deets.

What is the Alleviate 10K Race Training Program?

Run, Recover, Repeat – That's our mantra, and it can be yours, too! Join our community of passionate runners and receive weekly training plans that gradually build up your endurance and speed. Our program is tailored to guide you through every step of the way with running tips, foot recovery, and injury prevention.


We’re kicking off the first week of our Summer program on July 8th. You’ll get your weekly program every Sunday sent directly to your inbox, so you’ll be able to adjust your training schedule for your races.


Summer is the peak race training season. It’s the perfect time to get out there and hit the pavement, but it also carries a risk of injury if you are not prepared. Let us help you stay safe and race-ready with a structured program that keeps you on track and injury-free.

What you'll get

  • Weekly Training Plan: Structured running plan to build your endurance and speed combined with progressive strength training for injury prevention.

  • Expert Tips and Advice: From seasoned coaches and experienced Runners

  • Motivational Support: Access to our Official Alleviate Community Group on facebook to share stories, advice, and celebrate your achievements. 

Why sign up to train with Alleviate

  • It’s FREE: Quality training designed by a Physical Therapist without the cost.

  • Community: Be part of a supportive and motivating group working hard to crush it come medal season!

  • Clarity & Simplicity: All the guidance you need delivered straight to your inbox. Even if you are new to running or fitness in general, you'll know exactly what to do every day to get race-ready.

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.