The final week before a marathon is often a mix of nerves and excitement. You have spent months training, logging miles, and pushing your limits. Now, with just seven days to go, the physical training tapers off, but the nutritional preparation kicks into high gear. Whether this is your first race or you are a seasoned veteran looking to beat a personal record, what you eat this week is critical.
To help runners navigate this crucial period, elite performance nutritionist James Collins has provided a comprehensive strategy. Collins, who has advised Team GB on their Olympic nutrition, offers a detailed roadmap to ensure your body is perfectly fueled for the big day.
Below is a complete day-by-day guide, combining expert strategy with a specific menu to take the guesswork out of your final week.
Monday: Fueling the Foundation
The week begins with a focus on energy. According to the plan, Monday is about prioritizing energizing carbohydrates, healthy fats, and protein to support your final training sessions.
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Breakfast: Kickstart your metabolism with a healthy porridge bowl.
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Lunch: Refuel midday with turkey and coriander burgers.
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Dinner: End the day with a tuna steak served with cucumber relish.
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Snacks: Keep energy levels stable with a peanut butter smoothie in the morning and protein balls in the afternoon.
Tuesday: Balancing the Rest Day
Tuesday might be a rest day for many runners, but your diet should not take a break. It is vital to balance your meals to maximize nutrient intake, even when you aren’t burning as many calories.
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Breakfast: Start with breakfast egg wraps for a protein boost.
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Lunch: Enjoy a lighter pasta salad with tuna mayo.
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Dinner: Chicken and bean enchiladas provide a hearty, nutritious end to the day.
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Snacks: Treat yourself to apricot, honey, and pistachio flapjacks in the morning and oat and raspberry cookies later on.
Wednesday: Prioritizing Protein
Mid-week, the strategy shifts slightly. Protein-rich foods become the priority for Wednesday, with a slight reduction in carbohydrates compared to other days. This helps maintain muscle repair and satiety.
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Breakfast: Return to the staple healthy porridge bowl.
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Lunch: Leftover or fresh turkey and coriander burgers make a return.
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Dinner: A savory peanut butter chicken dish takes center stage.
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Snacks: Grab some protein balls for a morning boost and pear and peanut crispbreads for the afternoon.
Thursday: Preparing to Carb-Load
Thursday marks the beginning of the shift toward race day fuel. Carbohydrate intake is raised today to prepare the body for the intensive carb-loading phase that follows.
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Breakfast: Homemade granola offers a crunchy, carb-rich start.
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Lunch: Chilli salmon paired with teriyaki noodles provides excellent fuel.
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Dinner: A warming chicken casserole with quinoa ensures you get complex carbs.
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Snacks: Sip on a pineapple smoothie and enjoy oat and raspberry cookies to keep carb levels ticking up.
Friday: The 48-Hour Count Down
This is a critical day. The 48-hour carb-loading window officially begins. It is vital to choose the right meals that maximize energy storage (glycogen) without causing stomach distress or bloating.
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Breakfast: Mexican beans and avocado on toast offer a dense source of energy.
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Lunch: Egg and rocket pizzas provide a tasty way to increase intake.
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Dinner: Chicken with a quinoa Greek salad keeps the meal light but effective.
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Snacks: Healthy flapjacks and a strawberry smoothie provide easy-to-digest energy throughout the day.
Saturday: The Day Before
The day before the event is all about digestion. You need to consume plenty of carbohydrates, but they must be easily digestible to avoid runner’s trot or cramps tomorrow. Lean protein is also essential.
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Breakfast: Banana tahini porridge is gentle on the stomach and energy-dense.
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Lunch: Spicy chicken avocado wraps offer a good balance of protein and carbs.
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Dinner: Salmon pasta and peas is a classic pre-race meal for a reason—it works.
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Snacks: Stick to healthy flapjacks and hummus to keep hunger at bay without overfilling.
Sunday: Race Day
The big day has arrived. All the training and eating strategies come down to this moment. Stick to your proven nutrition strategy before the run. Once you cross the finish line, your focus must shift immediately to recovery by replacing fluids, carbohydrates, and protein.
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Breakfast: Fuel up early with nuts and seeds granola.
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Lunch/Post-Race: A jerk chicken burger will feel like a well-earned reward.
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Dinner: Refuel your depleted muscles with meatball black bean chilli.
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Snacks: An exercise shake is crucial for immediate recovery, followed by healthy flapjacks later in the day.
Conclusion
Proper nutrition is the unsung hero of marathon success. By following a structured plan like this one from James Collins, you remove the stress of decision-making during a high-pressure week. This allows you to focus entirely on your mental preparation and physical rest. Trust the process, stick to the plan, and head to the starting line knowing your body is fueled and ready to perform.
