Typical training day marathon runner

1^st session

7.30am
Warm up – light graded jog (10-15mins) and 10-15mins stretching

8am-9.30am
Long run

9.30am
Lighter jog (10-15mins) plus 15min stretch

2^nd session

3pm – 4.30pm
Warm up 10 mins (cross trainer/run) then weight training predominantly lower body but with some upper body and core stability work

10 min cool down (cross trainer or cycle) and stretch

Typical diet for marathon runner

Breakfast
Large bowl porridge plus honey and banana
½ pint semi skimmed milk
Glass fruit juice
Water

7.30am Training
1 litre sports drink during training

Post training snack at 10.15am
1 wholegrain bagel with ham or egg or low fat cheese
Fruit
Fruit squash

Lunch
Low fat yoghurt
Apple
Water
Pasta with tuna in a tomato, pepper and mushroom sauce
Side salad with low fat dressing

3pm Training
500ml water or sports drink during training
Post Training Snack
500ml low fat milk shake
1 slices malt loaf

Dinner

Chicken stir fry with vegetables in sweet chilli sauce
Boiled basmati rice
Low fat rice pudding with fresh raspberries and jam
Bedtime snack
Low fat hot chocolate
Water

Bedtime snack
Low fat hot chocolate