TrainersEye · Session of the Day · Marathon · #069

Marathon Track Intervals — VO2max & Speed Reserve

3-5 min repeats at 5K effort plus short fast reps — top-end that makes race pace easy · Block · Peak (race-specific, biggest weeks)

Target ≈ 65 minDate Body Weight Session RPE cap 8-9/10Coach: MMSx Team of Experts

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

Time__ : __

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

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

Time__ : __

	1	Fast Feetquick 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 Block5 × 4 min @ 5K effort : 2 min jog + 4 × 20-s strides

Time__ : __

1	Easy Runconversational — full sentences, nasal breathing	12 min build-up
2	Strides / Fast Reps5K effort — strong, controlled, even splits every rep	5 × 4 min
3	Strides / Fast Repsstrides: build to fast-relaxed over 20 s — never a sprint	4 × 20 s

Progression: Peak rule: race-pace segments inside long runs — practice fueling every 30-40 min, lock the form when glycogen drops. Hardest weeks need the most sleep.

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

Time__ : __

1	Toe Walk4-s lowering — the Achilles is built slowly	3 × 12 slow
2	Single-Leg Deadliftpelvis dead level — no hip drop on single-leg work	2 × 8/side
3	Pallof Pressrun tall — hips forward, eyes on the horizon	2 × 8

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

Time__ : __

1	Hamstring Stretchsteady breathing rhythm	45 s/side
2	Figure-Four Stretchsteady 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

__ : __ : __

Session Complete

Athlete signature

Coach signature

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.