Marathon countdown
We've teamed up with TCS London Marathon, combining their top training tips with our nutrition expertise to bring you the ultimate countdown to run your best race ever
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, 21st April 2024.
Your complete four week plan...
Four weeks to go...
Food to boost performance and your longest run yet
With just four weeks to go, your training should peak this week. Aim to run on Tuesday, Wednesday and Friday for 50 minutes each time, before completing your longest run (around 20 miles) on Sunday. Use this as a dress rehearsal for the marathon and let the excitement build!
Your nutrition guides for this week...
- What to eat on heavy training days
- How to stay hydrated
- Sports nutrition: What’s worth trying?
- All our marathon articles and guides
- TCS London Marathon training plan
Three weeks to go…
Nail your nutrition and begin to reduce long runs
After your longest run last week, you’ll want to start reducing your run times now to conserve energy for the big day. Aim for 40 minutes on Tuesday and Wednesday, 50 minutes on Friday and 90 minutes on Sunday. Don't be tempted to do more or you risk being sore and tired on the start line.
Your nutrition guides for this week...
- Best sources of protein
- Nutrition for runners - infographic
- What to eat on normal training days
- Our top 10 fitness foods
- Eat like an athlete - Mo Farah
- All our marathon articles and guides
Two weeks to go…
Continue to taper and eat right on rest days
As the taper continues, turn your attention to optimising your nutrition on easy training days. Aim to run for 30 mins on Tuesday and Friday, 40 mins on Wednesday, and 70 mins maximum on Sunday.
Your nutrition guides for this week...
- What to eat on rest & easy training days
- Your marathon questions answered
- What to eat during your run
- All our marathon articles and guides
One week to go…
Seven days to success
Take the guesswork out of meal times with our seven day marathon meal plans, and get inspired by Paula Radcliffe and Michel Roux Jr's top tips for race day. Keep training to a minimum, The London Marathon experts recommend 20 mins on Tuesday, 30 mins on Wednesday and 10 mins on Friday – and use any spare time to rest and relax.
Your nutrition guides for this week...
- All our marathon meal plans
- Marathon meal plan - Monday
- Paula Radcliffe: How to run your best marathon
- Michel Roux Jr: How to run a marathon
- All our marathon articles and guides
Two days to go...
Load up on carbs and plan ahead
If you’re following a carb-loading strategy, now’s the time to start upping your intake. To ensure you arrive at the start line in a serene state, plan your pre-race breakfast, transport arrangements, and lay out your clean kit so it's all to hand.
Your nutrition guides for the last two days...
- Carb-loading explained
- Marathon meal plan - Saturday
- What to eat before your run
- All our marathon articles and guides
Race day
Ready, get set, go!
Don't introduce anything new at this point – stick to foods that you know work for you. Once you're triumphantly past the finishing line, recovery begins – read our top tips to rest, repair, rehydrate and refuel. Good luck!
Your nutrition guides for race day and recovery...
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