<img src="https://images.immediate.co.uk/production/volatile/sites/30/2020/04/cajun-blackened-chicken-with-supergreen-quinoa-e01b579.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/04/cajun-blackened-chicken-with-supergreen-quinoa-e01b579.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2020/04/cajun-blackened-chicken-with-supergreen-quinoa-e01b579.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-214495 alignnone size-landscape_thumbnail" alt="Cajun blackened chicken with supergreen quinoa" title="Marathon meal plan" /> <h2><u>Overall dietary guidelines:</u></h2>
<p>Contrary to previous beliefs, the week before the marathon isn’t all about piling on the pasta. In fact, to maximise carbohydrate (fuel) stores before the race, runners only needs to start ‘fuelling up’ or ‘carb-loading’ two or three days before the race (three days if you prefer slower increase in your daily intake). Read more in our <a href="/howto/guide/carb-loading-explained">guide to carb-loading</a>.</p>
<p>Earlier in the week, it may be useful to start including snacks to train the gut in preparation for increased carbohydrate intake in the days leading into the race.</p>
<p>As a general rule, what you eat should be different depending on the training demands for that day (or when you are preparing for the race itself) to promote sufficient fuelling and recovery. Discover what to eat on different training days with our <a href="/howto/guide/running-nutrition-typical-training-plan">training meal plans for runners</a>.</p>
<p class="p1"><span class="s1"><b>Check out the </b><a href="https://www.tcslondonmarathon.com/training/training-plans"><span class="s2"><b>London Marathon’s training and meal plans</b></span></a><b>. Don’t have a spot to run this year? You can still take part with the virtual event </b><a href="https://www.tcslondonmarathon.com/the-event/virtual-marathon"><span class="s2"><b>London Marathon MyWay</b></span></a><b> – join up for your chance to run 26.2 miles on marathon day, 21 April 2024. </b></span></p>
<p>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 <a href="https://www.tcslondonmarathon.com/training/training-plans" target="_blank" rel="noopener">training programme</a>.</p>
<h2><u>Friday training:</u></h2>
<p>20-minute easy run</p>
<h2><u>Friday nutrition:</u></h2>
<p>Your 48 hours of carb-loading begins here! This doesn’t mean grazing on carbohydrate-rich foods all day – instead, try to focus on including carbohydrate sources in each meal and snack. As you can see from the options, it can be very enjoyable.</p>
<p>Evening snacks are an option to increase your daily carbohydrate intake.</p>
<p>Don’t worry if your body weight increases by 1-2kg in the period before the race, as the body stores water alongside the carbohydrate (which is stored in the muscles and liver as glycogen) – think of this as fuel in the tank, ready for the race.</p>
<h3>Breakfast<br>
<a href="/recipes/mexican-beans-avocado-toast">Mexican beans & avocado on toast</a></h3>
<p><a href="/recipes/mexican-beans-avocado-toast"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<img class="wp-image-433485 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/friday-marathon-plan-mexican-beans-toast-19b0a1e.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="friday-marathon-plan-mexican-beans-toast-19b0a1e" title="friday-marathon-plan-mexican-beans-toast-19b0a1e">
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<p>This vibrant, vegan breakfast contains a good balance of nutrients to start the day.</p>
<h3>Morning snack</h3>
<h3><a style="font-size: 16px" href="/recipes/vegan-date-walnut-flapjacks" rel="noopener noreferrer">Healthy flapjacks</a></h3>
<p></p><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/11/healthy-flapjacks-be755bf.jpg?webp=true&quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2018/11/healthy-flapjacks-be755bf.jpg?webp=true&quality=45&resize=600%2C300 2x" type="image/webp">
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/11/healthy-flapjacks-be755bf.jpg?quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2018/11/healthy-flapjacks-be755bf.jpg?quality=45&resize=600%2C300 2x" type="image/jpeg">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/11/healthy-flapjacks-be755bf.jpg?webp=true&quality=90&resize=355%2C178" type="image/webp">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/11/healthy-flapjacks-be755bf.jpg?quality=90&resize=355%2C178" type="image/jpeg">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/11/healthy-flapjacks-be755bf.jpg?webp=true&quality=90&resize=405%2C203" type="image/webp">
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<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/11/healthy-flapjacks-be755bf.jpg?webp=true&quality=90&resize=554%2C277" type="image/webp">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/11/healthy-flapjacks-be755bf.jpg?quality=90&resize=554%2C277" type="image/jpeg">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/11/healthy-flapjacks-be755bf.jpg?webp=true&quality=90&resize=620%2C310" type="image/webp">
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<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/11/healthy-flapjacks-be755bf.jpg?quality=90&resize=408%2C204" type="image/jpeg">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/11/healthy-flapjacks-be755bf.jpg?webp=true&quality=90&resize=556%2C278" type="image/webp">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/11/healthy-flapjacks-be755bf.jpg?quality=90&resize=556%2C278" type="image/jpeg">
<img class="wp-image-801298 align size-landscape_thumbnail image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2018/11/healthy-flapjacks-be755bf.jpg?quality=90&resize=620%2C310" width="620" height="413" alt="Date and walnut flapjack squares" title="Healthy flapjacks">
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Make these easy, healthy flapjacks with dates and walnuts for whenever you need a pick-me-up. Plant-based and vegan, they’re ideal for those on a dairy-free diet.
<h3>Lunch</h3>
<h3><a href="/recipes/egg-rocket-pizzas">Egg & rocket pizzas</a></h3>
<p><a href="/recipes/egg-rocket-pizzas"><div class="image-handler__container image-handler__container–aspect" style="padding-bottom: calc(100% / 1.501210653753);">
<picture>
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?webp=true&quality=90&resize=299%2C199, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?webp=true&quality=45&resize=599%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?webp=true&quality=45&resize=899%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?webp=true&quality=45&resize=1199%2C799 4x" type="image/webp">
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?quality=90&resize=299%2C199, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?quality=45&resize=599%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?quality=45&resize=899%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?quality=45&resize=1199%2C799 4x" type="image/jpeg">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?webp=true&quality=90&resize=354%2C236, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?webp=true&quality=45&resize=708%2C472 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?webp=true&quality=45&resize=1064%2C709 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?webp=true&quality=45&resize=1418%2C945 4x" type="image/webp">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?quality=90&resize=354%2C236, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?quality=45&resize=708%2C472 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?quality=45&resize=1064%2C709 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?quality=45&resize=1418%2C945 4x" type="image/jpeg">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?webp=true&quality=90&resize=404%2C269, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?webp=true&quality=45&resize=809%2C539 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?webp=true&quality=45&resize=1214%2C809 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?webp=true&quality=45&resize=1619%2C1079 4x" type="image/webp">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?quality=90&resize=404%2C269, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?quality=45&resize=809%2C539 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?quality=45&resize=1214%2C809 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?quality=45&resize=1619%2C1079 4x" type="image/jpeg">
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<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?webp=true&quality=90&resize=620%2C413, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?webp=true&quality=45&resize=1239%2C826 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?webp=true&quality=45&resize=1859%2C1239 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?webp=true&quality=45&resize=2479%2C1652 4x" type="image/webp">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?quality=90&resize=620%2C413, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?quality=45&resize=1239%2C826 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?quality=45&resize=1859%2C1239 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?quality=45&resize=2479%2C1652 4x" type="image/jpeg">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?webp=true&quality=90&resize=407%2C271, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?webp=true&quality=45&resize=815%2C543 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?webp=true&quality=45&resize=1223%2C815 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?webp=true&quality=45&resize=1631%2C1087 4x" type="image/webp">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?quality=90&resize=407%2C271, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?quality=45&resize=815%2C543 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?quality=45&resize=1223%2C815 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?quality=45&resize=1631%2C1087 4x" type="image/jpeg">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?webp=true&quality=90&resize=555%2C370, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?webp=true&quality=45&resize=1110%2C740 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?webp=true&quality=45&resize=1667%2C1111 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?webp=true&quality=45&resize=2222%2C1481 4x" type="image/webp">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?quality=90&resize=555%2C370, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?quality=45&resize=1110%2C740 2x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?quality=45&resize=1667%2C1111 3x, https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?quality=45&resize=2222%2C1481 4x" type="image/jpeg">
<img class="wp-image-773556 align size-landscape_thumbnail image-handler__image image-handler__image–aspect no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2018/03/Egg-rocket-pizzas-e09ea5a.jpg?quality=90&resize=620%2C413" width="620" height="413" alt="Flatbread with tomato sauce, egg and rocket" title="Egg-&-rocket-pizzas">
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</div></a></p>
<p>Use seeded tortillas as pizza bases for a quick and healthy lunch, with added protein from the eggs.</p>
<h3>Afternoon snack</h3>
<h3><a href="/recipes/strawberry-smoothie" rel="noopener noreferrer">Strawberry smoothie</a></h3>
<p></p><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
<picture>
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/strawberry-smoothie-1c2f2db.jpg?webp=true&quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2020/08/strawberry-smoothie-1c2f2db.jpg?webp=true&quality=45&resize=600%2C300 2x" type="image/webp">
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/strawberry-smoothie-1c2f2db.jpg?quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2020/08/strawberry-smoothie-1c2f2db.jpg?quality=45&resize=600%2C300 2x" type="image/jpeg">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/strawberry-smoothie-1c2f2db.jpg?webp=true&quality=90&resize=355%2C178" type="image/webp">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/strawberry-smoothie-1c2f2db.jpg?quality=90&resize=355%2C178" type="image/jpeg">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/strawberry-smoothie-1c2f2db.jpg?webp=true&quality=90&resize=405%2C203" type="image/webp">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/strawberry-smoothie-1c2f2db.jpg?quality=90&resize=405%2C203" type="image/jpeg">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/strawberry-smoothie-1c2f2db.jpg?webp=true&quality=90&resize=554%2C277" type="image/webp">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/strawberry-smoothie-1c2f2db.jpg?quality=90&resize=554%2C277" type="image/jpeg">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/strawberry-smoothie-1c2f2db.jpg?webp=true&quality=90&resize=620%2C310" type="image/webp">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/strawberry-smoothie-1c2f2db.jpg?quality=90&resize=620%2C310" type="image/jpeg">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/strawberry-smoothie-1c2f2db.jpg?webp=true&quality=90&resize=408%2C204" type="image/webp">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/strawberry-smoothie-1c2f2db.jpg?quality=90&resize=408%2C204" type="image/jpeg">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/strawberry-smoothie-1c2f2db.jpg?webp=true&quality=90&resize=556%2C278" type="image/webp">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/strawberry-smoothie-1c2f2db.jpg?quality=90&resize=556%2C278" type="image/jpeg">
<img class="wp-image-434832 align size-landscape_thumbnail image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/strawberry-smoothie-1c2f2db.jpg?quality=90&resize=620%2C310" width="620" height="413" alt="Strawberry smoothie with a wooden chopping board, colander and strawberries in the background" title="Strawberry smoothie">
</source></source></source></source></source></source></source></source></source></source></source></source></source></source></picture>
</div><br>
Blend strawberries, orange juice and banana into a fruity, creamy shake that’s low in fat.
<h3>Dinner</h3>
<h3><a href="/recipes/cajun-blackened-chicken-supergreen-quinoa">Cajun blackened chicken with supergreen quinoa</a></h3>
<p><a href="/recipes/cajun-blackened-chicken-supergreen-quinoa"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
<picture>
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/friday-marathon-plan-blackened-chicken-406d03b.jpg?webp=true&quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2020/08/friday-marathon-plan-blackened-chicken-406d03b.jpg?webp=true&quality=45&resize=600%2C300 2x" type="image/webp">
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/friday-marathon-plan-blackened-chicken-406d03b.jpg?quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2020/08/friday-marathon-plan-blackened-chicken-406d03b.jpg?quality=45&resize=600%2C300 2x" type="image/jpeg">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/friday-marathon-plan-blackened-chicken-406d03b.jpg?webp=true&quality=90&resize=355%2C178" type="image/webp">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/friday-marathon-plan-blackened-chicken-406d03b.jpg?quality=90&resize=355%2C178" type="image/jpeg">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/friday-marathon-plan-blackened-chicken-406d03b.jpg?webp=true&quality=90&resize=405%2C203" type="image/webp">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/friday-marathon-plan-blackened-chicken-406d03b.jpg?quality=90&resize=405%2C203" type="image/jpeg">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/friday-marathon-plan-blackened-chicken-406d03b.jpg?webp=true&quality=90&resize=554%2C277" type="image/webp">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/friday-marathon-plan-blackened-chicken-406d03b.jpg?quality=90&resize=554%2C277" type="image/jpeg">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/friday-marathon-plan-blackened-chicken-406d03b.jpg?webp=true&quality=90&resize=620%2C310" type="image/webp">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/friday-marathon-plan-blackened-chicken-406d03b.jpg?quality=90&resize=620%2C310" type="image/jpeg">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/friday-marathon-plan-blackened-chicken-406d03b.jpg?webp=true&quality=90&resize=408%2C204" type="image/webp">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/friday-marathon-plan-blackened-chicken-406d03b.jpg?quality=90&resize=408%2C204" type="image/jpeg">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/friday-marathon-plan-blackened-chicken-406d03b.jpg?webp=true&quality=90&resize=556%2C278" type="image/webp">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/friday-marathon-plan-blackened-chicken-406d03b.jpg?quality=90&resize=556%2C278" type="image/jpeg">
<img class="wp-image-433487 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/friday-marathon-plan-blackened-chicken-406d03b.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="friday-marathon-plan-blackened-chicken-406d03b" title="friday-marathon-plan-blackened-chicken-406d03b">
</source></source></source></source></source></source></source></source></source></source></source></source></source></source></picture>
</div></a></p>
<p>Chicken breasts provide valuable lean protein, and are perfect paired with a colourful quinoa-based salad.</p>
<h3>Dessert/evening snack (optional)</h3>
<h3><a href="/recipes/2249656/brilliant-banana-loaf">Brilliant banana loaf</a></h3>
<p></p><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
<picture>
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/brilliant-banana-loaf-f45fed9.jpg?webp=true&quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2020/08/brilliant-banana-loaf-f45fed9.jpg?webp=true&quality=45&resize=600%2C300 2x" type="image/webp">
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/brilliant-banana-loaf-f45fed9.jpg?quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2020/08/brilliant-banana-loaf-f45fed9.jpg?quality=45&resize=600%2C300 2x" type="image/jpeg">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/brilliant-banana-loaf-f45fed9.jpg?webp=true&quality=90&resize=355%2C178" type="image/webp">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/brilliant-banana-loaf-f45fed9.jpg?quality=90&resize=355%2C178" type="image/jpeg">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/brilliant-banana-loaf-f45fed9.jpg?webp=true&quality=90&resize=405%2C203" type="image/webp">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/brilliant-banana-loaf-f45fed9.jpg?quality=90&resize=405%2C203" type="image/jpeg">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/brilliant-banana-loaf-f45fed9.jpg?webp=true&quality=90&resize=554%2C277" type="image/webp">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/brilliant-banana-loaf-f45fed9.jpg?quality=90&resize=554%2C277" type="image/jpeg">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/brilliant-banana-loaf-f45fed9.jpg?webp=true&quality=90&resize=620%2C310" type="image/webp">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/brilliant-banana-loaf-f45fed9.jpg?quality=90&resize=620%2C310" type="image/jpeg">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/brilliant-banana-loaf-f45fed9.jpg?webp=true&quality=90&resize=408%2C204" type="image/webp">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/brilliant-banana-loaf-f45fed9.jpg?quality=90&resize=408%2C204" type="image/jpeg">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/brilliant-banana-loaf-f45fed9.jpg?webp=true&quality=90&resize=556%2C278" type="image/webp">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/brilliant-banana-loaf-f45fed9.jpg?quality=90&resize=556%2C278" type="image/jpeg">
<img class="wp-image-449142 align size-landscape_thumbnail image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/brilliant-banana-loaf-f45fed9.jpg?quality=90&resize=620%2C310" width="620" height="413" alt="Brilliant banana loaf" title="Brilliant banana loaf">
</source></source></source></source></source></source></source></source></source></source></source></source></source></source></picture>
</div><br>
Perfect for using up over-ripe bananas, this is a seriously moreish treat that’s rich in carbs.
<h3>Want more running info? Now try:</h3>
<p>Find more expert advice and answers to your training questions in our <a href="/content/wellbeing/features/marathon/1/" target="_blank" rel="noopener noreferrer">marathon hub</a><br>
<a href="/howto/guide/what-eat-your-run" target="_blank" rel="noopener">What to eat before a run</a><br>
<a href="/howto/guide/what-eat-during-your-run" target="_blank" rel="noopener">What to eat during a run</a><br>
<a href="/howto/guide/how-recover-after-your-run" target="_blank" rel="noopener">What to eat after a run</a><br>
<a href="/howto/guide/how-stay-hydrated" target="_blank" rel="noopener">How to stay hydrated on a run</a></p>
<hr>
<p><em><a href="https://jamescollinsnutrition.com/" rel="noopener noreferrer">James Collins</a> 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 <a href="https://www.penguin.co.uk/authors/1045793/james-collins.html">The Energy Plan</a>, which focuses on the key principles of fuelling for fitness.</em></p>
<p>All health content on bbcgoodfood.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 health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website <a href="https://www.immediate.co.uk/terms-and-conditions" rel="noopener noreferrer">terms and conditions</a> for more information.</p>
Marathon week meal plan – Friday
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