Marathon week meal plan - race day
- James Collins – Performance nutritionist
Published: March 4, 2026 at 10:46 AM
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Race day is here. Stick to your nutrition strategy before and during your run then replace fluid, carbs and protein once you cross the line...
In order to have enough energy for the race and to support your muscles through recovery after, it's important to fuel correctly before start time, during the race and once you cross the finish line. It's crucial to stay hydrated, too. To find out more, read our guide on what to eat after a run.
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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.
Check out the London Marathon's training and meal plans. Want to run the 2027 TCS London Marathon? Head to the TCS London Marathon website to find out everything you need to know about the ballot.
NutritionBreakfastLunchDinnerMorning snackAfternoon snackMealHomemade granolaJerk chicken burgerChilli con carneExercise shakeHealthier flapjacksProtein (g)6g38g33g10g3gCarbs (g)21g45g21g55g26gTotal calories277417380366216
Scroll down for the recipes
Sunday training:
Gentle stretching
Sunday nutrition:
The big day is here. Breakfast provides the final opportunity to top up fuel stores ahead of the race.
The most important thing is to stick to your plan here, selecting a breakfast you have eaten before and are comfortable with. If you are travelling for the race, remember to plan ahead and choose an option that will be available in the hotel – or take it with you.
Often the biggest mistakes here are trying to eat too much the day before and feeling uncomfortable on the morning of the race. Remember, your increased carbohydrate intake over the last few days will have been stored as fuel, so you will be ready to race.
Post-race, the priority is to refuel. A drink is a great option to provide some carbohydrate, water and protein too, which will kick-start the repair process.
Breakfast Nuts & seeds granola
Remember, it's important to choose a breakfast that you have tried before a race in the past and works well for you.
Snack (during the race)
Water and easily digested carbohydrates from sports drinks, gels or jellied sweets are best – aim for something each hour.
Post-race recovery snack (within 30 mins)
Exercise shake
Blend a mix of pomegranate juice, soya, banana and honey for a nutritionally-balanced smoothie.
Post-race recovery meal/lunch Jerk chicken burger
These tasty chicken burgers are super quick to make – perfect for a post-race treat.
Dinner Meatball black bean chilli
Serve this one-pot black bean chilli with rice for a dinner that's a rich source of protein and carbs, helping to restore energy and aid the recovery process.
Evening snack (optional)
Healthier flapjacks
A healthier version of traditional fruit and nut bars that are packed with seeds, oats and agave syrup. You've earned a treat!
Paula Radcliffe's top diet tip if you're training for a marathon
"Consume plenty of protein as well as carbs," says Paula. "You're going to need to tweak your diet and pay more attention to carbohydrate and protein because you're building muscle and breaking it down. People always think about the carbs and don't think so much about the protein side of it." See all of Paula's tips for success.
How to stay hydrated on a run
Want to know why your body needs to be hydrated during a long run or marathon, how often you should drink, which drinks to enjoy and if you should be taking electrolytes? Read our expert guide on staying hydrated on your run. Your hydration strategy should replace any water and electrolytes that have been lost through sweat. Make sure you start your race or long run fully hydrated – drinking approximately 500ml of fluid two hours before allows any excess to be passed as urine before you start.
How does Mo Farah stay hydrated on a run?
"Water obviously is the most natural thing you can have, but it leaves your body too quickly, and there are isotonic drinks that are better for you."
Like fluid, electrolytes are lost in sweat and may need to be replaced. You can top up your electrolyte levels with sports drinks and gels, which are an easy way to absorb and retain fluid during heavier sweat losses. Check out our review of the best electrolytes.
Deputy health editor's tips for using this plan
- You could whizz up a filling peanut butter smoothie with bananas and oats for your post-race snack.
- For a meat-free lunch that's filling and a source of protein, try chickpea curry jacket potatoes.
- For dinner, focus on fish and good fats with these pesto salmon & bean gratins.
- If you prefer chocolate for your sweet treat, these sweet potato brownies should hit the spot, while providing nutrients and energy.
- Remember, you can keep your freezer stocked with pre-chopped veggies and fruit for busy days or check out our high-protein meal prep recipes.
Find more expert advice and answers to your training questions in our marathon hub.
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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All health content on goodfood.com 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 healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
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