Marathon week meal plan – Thursday

Next, check out what to eat and drink while running a marathon and what should I eat when training for a marathon?

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, 21 April 2024.

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Below, you’ll find suggestions on what to eat and how much training you should do. For a full 16-week plan, have a look at the London Marathon’s training programme.

Thursday training:

Rest day – relax

Thursday nutrition:

Carbohydrate intake should remain raised on Thursday, in preparation for carb-loading starting on Friday. The focus is on complete, high-quality sources of protein at each main meal. The morning snack provides a suitable option for those unable to tolerate dairy. Snacks are included too, but optional, depending on your preferences.

Breakfast

Healthy homemade granola

This muesli will keep you going until lunch. It counts as one of your five-a-day and is high in iron and packed with fibre.

Morning snack

Pineapple smoothie

Blend fresh pineapple and banana with lime juice to make this tangy pineapple smoothie. It’s great for an energy-boosting breakfast or mid-morning snack.

Lunch

Fresh and flavoursome, this simple salmon dish with soy, ginger and teriyaki sauce is a great go-to. Using wok-ready noodles means you can have a protein-rich lunch ready in minutes.

Afternoon snack

Healthy cookies

Grab a few of these energy-boosting healthy cookies for a quick snack to bridge the hunger gap before dinner.

Dinner

Mexican chicken stew with quinoa & beans

Enjoy a spicy chicken casserole with a healthy, nutritious side dish of protein-rich quinoa.

Want more running info? Now try:

Find more expert advice and answers to your training questions in our marathon hub
What to eat before a run
What to eat during a run
What to eat after a run
How to stay hydrated on a run

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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