TrainersEye · Session of the Day · Marathon · #095

Marathon Hills & Running Economy Day

Hill repeats for force + downhill control; drills that buy free speed · Block · Taper & Race Week (sharp and fresh)

Target ≈ 60 minDate Body Weight Session RPE cap 7-8/10Coach: MMSx Team of Experts

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

Time__ : __

1	A-March — high knee, dorsiflexedpelvis dead level — no hip drop on single-leg work	2 × 10
2	Calf Raisesteady breathing rhythm	8 + 8
3	Leg Swingrun 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	High Kneesrun tall — hips forward, eyes on the horizon	2 × 20 m

Rounds

Phase 3 · Main Running Block5 × 30-s hill @ strong effort · jog down recovery · tall finish

Time__ : __

1	Hill Repeatsuphill: short steps, drive the arms · downhill: quick feet, no braking	5 × 30 s
2	Easy Runrecovery pace: slower than feels necessary — that IS the workout	jog-down between
3	Broad Jumpquick light steps — cadence up, stride quiet	3 × 5

Progression: Taper rule: volume drops 40-60%, intensity stays in small crisp doses. Nothing new in race week — not shoes, not gels, not workouts. Trust the work already done.

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

Time__ : __

1	Eccentric Calf Lowering — slow 4 s4-s lowering — the Achilles is built slowly	3 × 12 slow
2	Step-Uppelvis dead level — no hip drop on single-leg work	2 × 8/side
3	Russian Twistrun 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	Seated Forward Foldsteady breathing rhythm	45 s/side
2	Couch 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.