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.

Advertisement

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.

Below, you'll find exactly what to eat and what training you should do. For a full 16-week plan, check out the London Marathon's training programme.

Check out the London Marathon's training and meal plans. Don't have a spot to run this year? You can still take part with the virtual event London Marathon MyWay – join up for your chance to run 26.2 miles on marathon day, 21st April 2024.

More like this

Friday training:

20 minute easy run

Friday nutrition:

48 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
Mexican beans & avocado on toast

friday-marathon-plan-mexican-beans-toast-19b0a1e

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

Morning snack
Healthy flapjacks

Date and walnut flapjack squares

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
Egg & rocket pizzas

Flatbread with tomato sauce, egg and rocket

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

Afternoon snack
Strawberry smoothie

Strawberry smoothie with a wooden chopping board, colander and strawberries in the background

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

Dinner
Cajun blackened chicken with supergreen quinoa

friday-marathon-plan-blackened-chicken-406d03b

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

Dessert/evening snack (optional)
Brilliant banana loaf

Brilliant banana loaf

Perfect for using up over-ripe bananas, this is a seriously moreish treat that's rich in carbs.

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.

Advertisement

All health content on bbcgoodfood.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 health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

Comments, questions and tips

Choose the type of message you'd like to post

Choose the type of message you'd like to post
Advertisement
Advertisement
Advertisement