Marathon meal plan - Monday

It's the final countdown! Get your pre-race nutrition right with our week of meal plans from sports nutritionist James Collins...

Overall dietary guidelines:

Runners should try to get into the habit of eating 5-6 smaller meals earlier in the week before a marathon, to train the body for the 'carb-loading' over the 2-3 days pre-race. Evening snacks are optional earlier in the week. Runners should look to use fluids and light snacks if finding it difficult to tolerate the increased quantities of food.

Monday training:Marathon training plan

Walk for 15minutes
* Beginner's guidelines as recommended by the London Marathon.


Monday nutrition:

Carbohydrate intake should be lower today, especially in the evening, due to the reduction in training volume. This reduction in training gives the flexibility to enjoy a protein-rich breakfast. Intakes of protein from each meal are high, whilst snacks deliver fibre to maintain gut function and micronutrients to support tissue growth and repair.

BreakfastFeta & semi-dried tomato omelette

Feta & semi-dried tomato omelette
Cooking up eggs with cheese and tomato makes for a super-quick meal for one that's ready in 10 minutes.

Morning snackForest fruit & banana smoothie

Forest fruit & banana smoothie
For a smooth start to your day try this ultra-easy breakfast drink.


LunchPaprika chicken ciabattas

Paprika chicken ciabattas
Turn an open sandwich into a filling and easy meal, with this fast and flavoursome recipe.


Afternoon snackLemon & coriander houmous

Lemon & coriander houmous
Houmous is so easy to make and beats shop-bought every time. Try it with vegetable crudités in your packed lunch.


DinnerTuna steaks with cucumber relish

Tuna steaks with cucumber relish
A good source of heart-healthy, omega-3 fatty acids.

Evening snack (optional)Melon & crunchy bran pots

Melon & crunchy bran pots
Not just for breakfast, this healthy pot of yogurt, fruit and seeds is a real mid-afternoon hunger booster and ready in 10 minutes.


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

As a sport and exercise nutritionist, James Collins regularly provides comment and consultation within the media and maintains a role of governance within Health & Nutrition in the UK, where he sits on The Royal Society of Medicine's (RSM) 'Food and Health' Council. He was heavily involved in advising Team GB in the run up to the London 2012 Olympic games, and now towards Rio 2016.

All health content on 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.


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