It's the week of the marathon. You've been training for weeks. You're probably feeling excited, nervous, not sure what to expect or determined to beat some personal records. Either way, whether this is your first marathon or you're a seasoned runner, getting your nutrition right is key to maximising performance on the day.


We've worked with James Collins, elite performance nutritionist, to bring you a marathon meal plan aimed at the seven days leading up to race day.

Below you'll find links to each of the days explaining suggested nutrition strategies, as well as meal and snack recipes and ideas to help you stay on top of your nutrition all week.

Try our other marathon meal plans:

Vegetarian marathon meal plan
Vegan marathon meal plan
Gluten-free marathon meal plan

More like this

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.

Marathon meal plan - Monday

healthy porridge bowl in an orange bowl on a yellow background

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

Monday's meal plan

Marathon meal plan - Tuesday

Pasta salad with tuna mayo

It's the week before the marathon and getting your nutrition right is key to peak performance. Sports nutritionist James Collins shares his pre-race meal plan for Tuesday...

Tuesday's meal plan

Marathon meal plan - Wednesday

Salmon salad

Make sure you're giving your body all it needs in the week leading up to an endurance event. Sports nutritionist, James Collins explains why by Wednesday your carbohydrate intake should be on the rise...

Wednesday's meal plan

Marathon meal plan - Thursday


Sports nutritionist, James Collins shares his meal plan for the week before a big race - Thursday is all about high quality protein and increasing your carbohydrate intake...

Thursday's meal plan

Marathon meal plan - Friday


48 hours of carb-loading begins on Friday. Get ready for your big race with our expert's week of meal plans...

Friday's meal plan

Marathon meal plan - Saturday

A wholemeal wrap filled with chicken and herbs

Be sure to eat lots of easily digestible carbohydrates the day before your event, says sports nutritionist James Collins...

Saturday meal plan

Marathon meal plan - Sunday

meatball-black-bean-chilli on a blue napkin

Race day is here and it's time to put all that training to the test. Stick to your nutrition strategy before and during your run then replace fluid, carbs and protein once you cross the line...

Sunday's meal plan

Now try...

More marathon training & nutrition guides
What should I eat when training for a marathon?
Carb-loading explained

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 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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