Meal plans for runners

Whether you're taking on a 10k or marathon this year, get your training diet spot on with our nutrition plans that you can tweak and build on to help you reach your goals…

Running - training meal plans

There are several key elements of nutrition it’s important to consider to maximise performance. The main focus with endurance training is to match your fuelling to the volume of training - this is known as 'periodising' the training diet. Your nutrition should look different on each day...

What to eat on rest & easy training days1. What to eat on rest & easy training days
Find meal options that can help you prioritise your protein, mixed vegetables & fats, over carbs on easier days.
What to eat on rest & easy training days



What to eat on normal training days2. What to eat on normal (moderate-intensity) training days
A moderate increase of macronutrients on these days will help boost energy and will help muscles recover. Our recipes suggestions will help you to get all the nutrition you need on these days...
What to eat on normal training days


What to eat on heavy training days3. What to eat on heavy training (high-intensity) training days
On heavy training days you'll need to pay close attention to hydration levels and up your carbohydrate intake. Make sure you're eating the right kind of carbs with our recipe suggestions...
What to eat on heavy training days



How to use the nutrition plans

Training plans

There are lots of free training plans for different abilities and distances available online from trusted sources such as BupaRunner's World and The Virgin London Marathon. To give you an example, a typical week’s training for a half marathon will resemble the following towards the end of your training schedule. We’ve marked which diet plan you should be following that day in relation to the volume of training you’re undertaking.


Example training plan
 Monday Tuesday WednesdayThursday Friday SaturdaySunday
Training:Rest30 minsRest1hr 30min30minsRest2hrs
Diet:Plan 1Plan 1Plan 1Plan 2Plan 1Plan 1Plan 3


More training & nutrition tips for runners

This article was last reviewed on 6 March 2017 by sports nutritionist James Collins.

James Collins is head of nutrition at Arsenal Football Club. He’s worked with some of the world’s best athletes over the last decade within Olympic and professional sport. His Performance Nutrition principles are now helping everyone to look, feel and perform better each day. Find out more at:

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.

Are you training for a race this year? What have you found most challenging and do you have any top tips to share with other runners? We'd love to hear from you below...

Comments, questions and tips

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Cherry Smith
15th Aug, 2014
Great post!
sarahfairlamb's picture
26th Mar, 2014
Wanted to share this article, but the links are either entitled 'not allowed' or just a generic link to BBC Good Food. Shame :(
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