Gluten-free marathon meal plan – Friday

Check out the London Marathon's training and meal plans. Want to run the 2026 TCS London Marathon? Head to the TCS London Marathon website to find out everything you need to know about the ballot.

Overall dietary guidelines:

Contrary to previous beliefs, the week before the marathon isn't all about piling on the pasta. In fact, to maximise carbohydrate (fuel) stores before the race, runners only need to start 'fuelling up' or 'carb-loading' two or three days before the race (three days if you prefer slower increase in your daily intake). Read more in our guide to carb-loading.

Runners who have coeliac disease, are intolerant to gluten or simply following a gluten-free diet need to plan their meals carefully around the appropriate carbohydrate options to prepare for the race. We have adapted our week-long marathon meal plan to provide options for the week leading up to the event, as well as examples that can be used as part of your wider training or day-to-day routine.

Earlier in the week, it may be useful to start including snacks to train the gut in preparation for increased carbohydrate intake in the days leading up to the marathon.

As a general rule, what you eat should be different depending on the training demands for that day (or when you are preparing for the race itself) to promote sufficient fuelling and recovery. Discover what to eat on different training days with our training meal plans for runners.

We’ve included examples of the race training programme from London Marathon to plan your nutrition for this day. And check out our best running hydration vests.

Scroll down for the recipes

Friday training:

20 mins easy run (beginner's guidelines as recommended by the TCS London Marathon).

Friday nutrition:

Forty-eight hours of carb-loading begins here! This doesn't mean grazing on carbohydrate-rich foods all day, but instead, try to focus on including carbohydrate sources in each meal and snack. As you can see from the options, it can be very enjoyable.

Evening snacks are an option to increase your daily carbohydrate intake.

Don't worry if your body weight increases by 1-2kg in the period before the race as the body stores water alongside the carbohydrate (which is stored in the muscles and liver as glycogen). Think of this as fuel in the tank, ready for the race.

Breakfast

Healthy porridge bowl

Start your day right with this filling bowl of oats (we've used regular so make sure you switch to gluten-free) berries, banana and seeds. It's packed with nutrients to fuel body and mind.

Morning snack
Pineapple smoothie

For a refreshing snack that's also hydrating, whizz up this tropical juice using pineapple and banana. It's a real energy booster.

Lunch

Peanut butter chicken rice bowl

If you're looking for a healthy bowl of flavourful chicken to energise for your run, this peanut butter chicken with rice and cucumber will do the job.

Afternoon snack
Gingerbread bites

These tasty, all-natural nibbles make a speedy snack and energy booster for before your run.

Dinner

Gluten-free tuna pasta bake

If you made this tuna pasta bake earlier in the week, reheat the leftovers to enjoy for a filling dinner tonight.

Dessert/evening snack

Peanut butter cookies

This gluten-free, melt-in-the-mouth biscuit recipe is one delicious way to increase your carb intake ahead of the race.

Don't need to eat a gluten-free diet? Try our basic, vegetarian and vegan marathon meal plans.

Don't forget to check out the week-long gluten-free marathon meal plan.

Paula Radcliffe's top diet tip if you're training for a marathon

"Consume plenty of protein as well as carbs," says Paula. "You're going to need to tweak your diet and pay more attention to carbohydrate and protein because you're building muscle and breaking it down. People always think about the carbs and don't think so much about the protein side of it." See all of Paula's tips for success.

How to stay hydrated on a run

Want to know why your body needs to be hydrated during a long run or marathon, how often you should drink, which drinks to enjoy and if you should be taking electrolytes? Read our expert guide on staying hydrated on your run. Your hydration strategy should replace any water and electrolytes that have been lost through sweat. Make sure you start your race or long run fully hydrated – drinking approximately 500ml of fluid two hours before allows any excess to be passed as urine before you start.

How does Mo Farah stay hydrated on a run?

"Water obviously is the most natural thing you can have, but it leaves your body too quickly, and there are isotonic drinks that are better for you."

Like fluid, electrolytes are lost in sweat and may need to be replaced. You can top up your electrolyte levels with sports drinks and gels, which are an easy way to absorb and retain fluid during heavier sweat losses. Check out our review of the best electrolytes.

Deputy health editor's tips for using this plan

• For a savoury start to the day, try avocado & black bean eggs.
• If you know you get hungry before race day, double up on snacks and make energy balls with dates.
• Make almond, raisin & popcorn trail mix to eat in between meals.
• Remember, you can keep your freezer stocked with pre-chopped fruit and veg for busy days, or check out our high-protein meal prep recipes.

Want more running info? Now try...

Find more expert advice and answers to your training questions in our marathon hub.

What to eat before a run
What to eat during a run
What to eat after a run
How to stay hydrated on a run

James Collins is recognised as a leading Performance Nutritionist through his work with Olympic and professional sport. Over the last decade he has worked with Arsenal FC, the England and France national football teams and Team GB. He has a private practice in Harley Street where he sees business executives, performing artists and clients from all walks of life. He is the author of the new book The Energy Plan, which focuses on the key principles of fuelling for fitness.

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.