Marathon week meal plan - Thursday

What to eat the week before the marathon

As you start to gear up for the race, you should be eating more high-quality protein and increasing your carb intake. This is important for boosting your energy stores and improving recovery time after the big race. Read more in our guide to carb-loading.

As a general rule, what you eat should change depending on your training. Discover what to eat on moderate to normal training days and rest or easy training days.

For what to eat during the rest of the week, check out our marathon meal plan.

Next, check out what to eat and drink while running a marathon and what should I eat when training for a marathon?

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

Thursday training:

Rest day – relax

Thursday nutrition:

Carbohydrate intake should remain raised on Thursday, in preparation for carb-loading starting on Friday. The focus is on complete, high-quality sources of protein at each main meal. The morning snack provides a suitable option for those unable to tolerate dairy. Snacks are included too, but optional, depending on your preferences.

Breakfast

Healthy homemade granola

This muesli will keep you going until lunch. It counts as one of your five-a-day and is high in iron and packed with fibre.

Morning snack

Pineapple smoothie

Blend fresh pineapple and banana with lime juice to make this tangy pineapple smoothie. It's great for an energy-boosting breakfast or mid-morning snack.

Lunch

Chilli salmon with teriyaki noodles

Fresh and flavoursome, this simple salmon dish with soy, ginger and teriyaki sauce is a great go-to. Using wok-ready noodles means you can have a protein-rich lunch ready in minutes.

Afternoon snack

Healthy cookies

Grab a few of these energy-boosting healthy cookies for a quick snack to bridge the hunger gap before dinner.

Dinner

Mexican chicken stew with quinoa & beans

Enjoy a spicy chicken casserole with a healthy, nutritious side dish of protein-rich quinoa.

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 savoury breakfast, try our black bean & avocado on toast for a filling and energising start to the day.
• For a protein-packed veggie lunch that you can make ahead, go for our tomato, pepper & bean one-pot.
• For another snack option, make your own protein balls to enjoy all week.
• Mix up your dinner and try chicken, leek & brown rice stir-fry for a sustained hit of energy.
• Remember, you can keep your freezer stocked with pre-chopped fruit & 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.