Marathon week meal plan - Friday

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 needs 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.

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 into the race.

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.

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.

Below, you'll find suggestions on what to eat and how much training you should do. For a full 16-week plan, have a look at the London Marathon's training programme.

Scroll down for the recipes

Friday training:

20-minute easy run

Friday nutrition:

Your 48 hours of carb-loading begins here! This doesn't mean grazing on carbohydrate-rich foods all day – 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
Mexican beans & avocado on toast

This vibrant, vegan breakfast contains a good balance of nutrients to start the day.

Morning snack

Healthy flapjacks

Make these easy, healthy flapjacks with dates and walnuts for whenever you need a pick-me-up. Plant-based and vegan, they're ideal for those on a dairy-free diet.

Lunch

Egg & rocket pizzas

Use seeded tortillas as pizza bases for a quick and healthy lunch, with added protein from the eggs.

Afternoon snack

Strawberry smoothie

Blend strawberries, orange juice and banana into a fruity, creamy shake that's low in fat.

Dinner

Griddled chicken with quinoa Greek salad

Chicken breasts provide valuable lean protein, and are perfect paired with a colourful quinoa-based salad.

Dessert/evening snack (optional)

Brilliant banana loaf

Perfect for using up over-ripe bananas, this is a seriously moreish treat that's rich in carbs, so perfect for building up those energy reserves.

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

• If you prefer a sweet breakfast, try our blueberry compote porridge.
• For a heartier lunch that still provides protein, enjoy tuna, olive and spinach spaghetti.
• For another smoothie option, blitz up a creamy peanut butter smoothie.
• If you would rather not have meat for dinner, try toasted quinoa, lentil and poached salmon salad.
• Remember, you can keep your freezer stocked with pre-chopped veggies and fruit 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.