Marathon week meal plan – Wednesday

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.

Wednesday training:

20-minute easy run

Wednesday nutrition:

Protein-rich foods at each meal are the priority for today, with a light training session. Carbohydrates are lower today before increasing tomorrow leading up to the race. Try some new meal options with a range of fruits and vegetables to provide micronutrients (vitamins and minerals) for the regeneration of muscles. Snacks are included too, but optional, depending on your preferences.

Breakfast

Healthy porridge bowl

Start the day the right way with a nutrient-rich, oaty breakfast. This is full of stomach-friendly fibre – great for digestion.

Morning snack

Protein balls

Make tasty protein balls using oats, protein powder, flaxseed and cinnamon to enjoy pre- or post-exercise and replenish your protein stores.

Lunch

Turkey & coriander burgers with guacamole

These lean burgers are full of vitamin C and use low-fat turkey flavoured with herbs and topped with spicy avocado spread.

Afternoon snack

Pear & peanut crunch

Fancy something sweet and wholesome? Liven up crispbreads with fresh pear and peanut butter to make this moreish snack.

Dinner

Salmon salad with sesame dressing

Get three of your five-a-day, plus healthy omega-3 fatty acids, vitamin C, folate and fibre in this quick and easy midweek salad.

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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