TrainersEye · Session of the Day · Marathon · #031

Marathon Long Run — Aerobic Endurance Builder

Time on feet at conversational effort — fuel practice, posture held deep into fatigue · Block · Build (threshold & volume rise)

Target ≈ 90 minDate Body Weight Session RPE cap 5-6/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Runner activation · glutes, calves, hips · 6-8 min

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1	Ankle Dorsiflexionpelvis dead level — no hip drop on single-leg work	2 × 10
2	Inchwormsteady breathing rhythm	8 + 8
3	Clamshellrun tall — hips forward, eyes on the horizon	2 × 10

Phase 2 · Run Drills & Neuromuscular Primer6-8 min · 2 rounds · sharp form, full walk-back

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	1	Pogo Jumpquick light steps — cadence up, stride quiet	2 × 20 m
	2	Cariocarun tall — hips forward, eyes on the horizon	2 × 20 m

Rounds

Phase 3 · Main Running Block85 min continuous · conversational · fuel every 30-40 min

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	1	Easy Runconversational — full sentences, nasal breathing	85 min
	2	Easy Runfuel every 30-40 min — practice race-day nutrition today	fuel practice

Progression: Build rule: add 10% weekly volume max, cut back every 4th week. Tempo is comfortably hard — a race pace you could hold for an hour, never a sprint in disguise.

Phase 4 · Runner's Strength & ArmorRunner's gym: unilateral + calf-Achilles + pelvis control · rest 90 s

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1	Eccentric Calf Lowering — slow 4 s4-s lowering — the Achilles is built slowly	3 × 12 slow
2	Single-Leg Balancepelvis dead level — no hip drop on single-leg work	2 × 8/side
3	Side Plankrun tall — hips forward, eyes on the horizon	2 × 30 s

Phase 5 · Runner Cool-Down & Tissue Care4-6 min · calves, hamstrings & hip flexors long, easy breathing

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1	Calf Stretch Wallsteady breathing rhythm	45 s/side
2	Child's Posesteady breathing rhythm	45 s/side
3	Box Breathingsteady breathing rhythm	4-4-4-4 · 2 min

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

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Session Complete

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Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Mileage must be earned — +10% weekly max, easy days truly easy, stop at any sharp bone or Achilles pain. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.