Unsung muscles and exercises for them - Courtesy of Runners' World

Follow the link below on the Runners World web site for simple tips on the function of and strengthening exercises for six unsung muscles important to your running efficiency
 "Supporting act - Six underappreciated muscles"

Clapham Runners Marathon training schedule courtesy of Jon Munroe

Target times are for 4:00 to 4:30 - Run faster or slower by 5-10% where appropriate to suit your target time

WEEK STARTING – 6 February 2011
Monday 5 miles 1 mile 8min-9min X 5 2mins recov between each
Tuesday Approx 3-4 miles Clapham Common
Wednesday - REST
Thursday Approx 3-4 miles Training at Battersea
Friday 7 miles 7 miles 55mins-1.5mins
Saturday - REST
Sunday 10 miles 10 miles 1hr20-1hr30
Weekly mileage total 30 miles

WEEK TWO -
Monday 4 mile 16 x 400mtrs 8 min mile pace 90sec recov between each
Tuesday Approx 3-4 miles Clapham Common
Wednesday - REST
Thursday Approx 3-4 miles Training at Battersea
Friday 8 miles 8 miles 1.05hr-1.15mins
Saturday - REST
Sunday 12 miles 12 miles 1hr40-1.50hrs
Weekly mileage total 32 miles


WEEK THREE -
Monday 6 miles 1 mile 8min-9min X 6 2mins recov between each
Tuesday Approx 3-4 miles Clapham Common
Wednesday - REST
Thursday Approx 3-4 miles Training at Battersea
Friday 9 miles 9 miles 1.15-1.25mins
Saturday - REST
Sunday 12 miles 13 miles 2h-1..55hrs
Weekly mileage total 35 miles

WEEK FOUR -
Monday 4 mile 18 x 400mtrs 8 min mile pace 90sec recov between each
Tuesday Approx 3-4 miles Clapham Common
Wednesday - REST
Thursday Approx 3-4 miles Training at Battersea
Friday 8 miles 8 miles 1.hr-1.10mins
Saturday - REST
Sunday 11 miles 11 miles 1hr30-1.40hr
Weekly mileage total 31 miles

WEEK FIVE -
Monday 10 miles 2 mile x 5 8 min mile pace
Tuesday Approx 3-4 miles Clapham Common
Wednesday - REST
Thursday Approx 3-4 miles Training at Battersea
Friday 10 miles 10 miles 1.20-1.30mins
Saturday - REST
Sunday 14 miles 14 miles 2hr-2hr10hmin
Weekly mileage total 42 miles

WEEK SIX -
Monday 2 mile 200x14 30 sec reov between each 7min mile pace
Tuesday Approx 3-4 miles Clapham Common
Wednesday - REST
Thursday Approx 3-4 miles Training at Battersea
Friday 9 miles 9 miles 70-80mins
Saturday - REST
Sunday 20 miles 20 miles 3hr-3hr30min
Weekly mileage total 39 miles


WEEK SEVEN -
Monday 12 miles 2 mile x 6 8 min mile pace
Tuesday Approx 3-4 miles Clapham Common
Wednesday - REST
Thursday Approx 3-4 miles Training at Battersea
Friday 12 miles 12 miles 1.20-1.30mins
Saturday - REST
Sunday 16 miles 16 miles 2.10hr-2hr20hmin
Weekly mileage total 48 miles

WEEK EIGHT –
Monday 2 mile 300x10 30 sec recov between each 7min mile pace
Tuesday Approx 3-4 miles Clapham Common
Wednesday - REST
Thursday Approx 3-4 miles Training at Battersea
Friday 9 miles 9 miles 65-75mins
Saturday - REST
Sunday 6 miles 6 miles 50-55min
Weekly mileage total 25 miles

WEEK NINE -
Monday 3 miles 1 mile x 3 2min recov between each 8 min to 9min mile pace
Tuesday Approx 3-4 miles Clapham Common
Wednesday - REST
Thursday Approx 3-4 miles Training at Battersea
Friday 9 miles 3x3 miles 3mins recov between each 25-28mins
Saturday - REST
Sunday 7 miles 7 miles 1hr-1hr.05min
Weekly mileage total 27 miles

WEEK TEN –
Monday 1.2 mile 200x10 1 min recov between each 7min mile pace
Tuesday Approx 3-4 miles Clapham Common LIGHT SESSION
Wednesday - REST
Thursday 1.5 miles Light 15 min run
Friday - REST
Saturday - REST
Sunday - RACE DAY
Weekly mileage total