Marathon week meal plan - Saturday

Tomorrow is race day – it's important to up the amount of carbohydrates you eat today, to help your body build a store of energy.

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.

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.

Scroll down for the recipes

Saturday training:

Gentle stretching

Saturday nutrition:

It's the day before the big race. While carbohydrates are still the priority to fuel for the race ahead, it's important to stick to the foods you know – now is not the time to start experimenting with extra spice or fatty dishes, which may cause a stomach upset.

Often the biggest mistake is trying to eat too much the day before and feeling uncomfortable on the morning of the race – stick to your normal routine here (only have a dessert or an evening snack if you usually have one), so you're up and ready to eat breakfast before the race.

Breakfast
Banana tahini porridge

Pep up your porridge with a tahini drizzle and toasted sesame seeds. Oats and tahini help to promote good digestion so you can start your day the healthy way.

Morning snack
Healthy flapjacks

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

Lunch
Spicy chicken & avocado wraps

Combine filling fats with wholemeal carbs and lean protein in this easy throw together lunch that's tasty, too.

Afternoon snack
Hummus snack pack

Making your own hummus in a big batch is a great way to have healthy snacks all week long.

Dinner
Salmon pasta with peas

Make this salmon pasta in under 20 minutes while packing in fibre and omega-3. Peas double up the protein without being too heavy.

Dessert/evening snack (optional)
Brilliant banana loaf

Perfect for using up over-ripe bananas, this is a seriously moreish treat. As mentioned, only eat a dessert or evening snack if you usually do in order to feel comfortable on race day tomorrow.

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

• You could whizz up a filling peanut butter smoothie with bananas and oats for breakfast.
• For a sweet afternoon snack, enjoy oaty hazelnut cookies.
• Swap the chicken at lunch for easy tuna wraps.
• If you prefer to have meat for your protein, try healthy chicken pasta bake.
• Remember, you can keep your freezer stocked with pre-chopped vegetables and fruit for busy days, or check out our high-protein meal prep recipes.

Want more like this? Now try...

Go back to the week-long marathon meal plan.

Not vegan? Try our basic, vegetarian and gluten-free marathon meal plans.

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

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.