Discover what to eat and when to train in the week before a marathon with our expert's meal plans for runners. We have vegetarian, vegan and gluten-free options.
Whether you're running your very first marathon or you're trying to improve your personal best, getting your nutrition right is key to maximising performance on the day.
We've worked with James Collins, elite performance nutritionist, to bring you four marathon meal plans aimed at the seven days leading up to race day. These give examples of the nutrition strategies that you could use on each of the different days, as well as meal and snack ideas and links to recipes to help you stay on top of your nutrition all week.
We've also included some training suggestions from the Virgin Money London Marathon beginner's training plan, which gives you an idea of how much running and rest you should be getting in the week leading up to the marathon.
Marathon meal plan
Worried about what to eat and when to run the week before a marathon? Sports nutritionist James Collins has advised Team GB on their Olympic nutrition and here provides advice and recipes for the seven days before your big race.
Vegetarian marathon meal plan
What does an optimal vegetarian marathon diet look like? Discover what sports nutritionist James Collins recommends to eat in the week leading up to the race.
Vegan marathon meal plan
If you're vegan and running a marathon, we’ve put together a week-long menu which is free from animal products to help you run your best race ever.
Gluten-free marathon meal plan
Running a marathon on a gluten-free diet? Discover our sports nutritionist’s running meal plan and training tips for the seven days before the race.
These meal plans were last updated on 25 March 2019.
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.
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