Morning Run |
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| 7:00 |
Pre run snack: Lucozade Sport Energy Bar and 250-300ml water. |
| 7:15 |
5 mile 'steady' run. |
| 8:30 |
Breakfast: Muesli with sugar and semi skimmed milk. Chocolate milkshake. Re-hydrate with approximately 500ml water/juice. |
| 12:30 |
Lunch: Grilled/steamed chicken breast, with large portion of pasta and green vegetables and glass of water/juice. |
| 15:00 |
Afternoon snack: Peanut butter on 2 slices thick bread taken with a glass of water/juice. |
| 18:00 |
Dinner: Fish with mixed peppers on a bed of rice and glass of water/juice. |
| 21:00 |
Evening snack: Wholegrain toast with jam x 2 taken with a glass of water/juice. |
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| Lunchtime Run |
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| 7:30 |
Breakfast: Large bowl of porridge and three pieces of fruit (banana, apple, orange) and 500ml of water. |
| 10:30 |
Mid morning snack: Lucozade Sport Energy Bar and banana with a glass of water/juice. |
| 12:00 |
Four 1 mile repetitions with 2 minutes jog recovery between each rep (5 miles in total) and 125ml Lucozade Sport after each rep. |
| 13.15 |
Immediate recovery: 2 x sachets of Lucozade Sport Recovery Drink. |
| 13:30 |
Lunch: Chicken salad sandwich on 2 thick pieces of brown bread. Packet of low fat crisps and 2 x glasses of water/juice. |
| 18:00 |
Dinner: Large jacket potato with baked beans and low fat cheese taken with a glass of water/juice. |
| 21:00 |
Evening Snack: 3 x slices of malt loaf with butter and a glass of water/juice. |
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| Evening Run |
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| 7:30 |
Breakfast: 3 x pieces of brown toast with 2 poached eggs. Glass of fresh orange (600kcal) or water. |
| 10:30 |
Mid morning snack: Packet of unsalted nuts, handful of almonds and a glass of water/juice. |
| 13:00 |
Lunch: Large portion of wholegrain pasta, with tomato based sauce, tuna and low fat cheese. Fruit yogurt and a glass of water/juice. |
| 16:30 |
Mid afternoon snack: Handful of dried fruit, 500ml Lucozade Sport Isotonic Drink. |
| 18:00 |
5 mile ‘easy’ run. |
| 19:50 |
Dinner: Mixed salad with turkey breast and large portion of oven chips and a glass of water/juice. |
| 21:00 |
Evening snack: Large banana and glass of milk. |
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| Weekend 'Long' Run |
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| 6:30 |
Breakfast: Large bowl of cereal with sugar and semi skimmed milk. 500ml of Lucozade Sport, drinking little and often between breakfast and run time. |
| 10:00 |
20 mile ‘easy’ run. Drink 125-250ml of Lucozade Sport at 5, 10 and 15 miles. This does depend on what you can stomach, but this is good information to find out now! You may also want to practice using a Lucozade Sport Carbo Gel at 15 miles, taken with 150ml water or sports drink. |
| 12:30 |
Immediate Recovery: 2 x sachets of Lucozade Sport Recovery Drink. |
| 13:30 |
Lunch: Roast Beef and Yorkshire pudding with four vegetables including a large portion of potatoes (boiled or mashed). Rice pudding for dessert. |
| 18:30 |
Tea: Large tin of baked beans on 2 pieces of whole meal toast with a glass of milk and 4 cream crackers with cheese. |
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Listed below are some guidelines on dietary considerations for race preparation, what you should take on board during a race and what you should consume post race.
- Increase the total amount of daily calories consumed relative to your training load - approx. 100kcal for every mile run.
- Consume food from all major food groups and in the proportions advised for sport as in the menu plans.
- Start the day with a high carbohydrate breakfast and continue to top up your stores with high carbohydrate snacks such as energy bars, sports drinks or dried fruit.
- Consume a high carbohydrate meal 3-4 hours before training and competition.
- Stay well hydrated throughout the day (a minimum of 2 litres) by drinking little and often. Remember thirst is a poor indicator of hydration status.
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Motivational Top Tips:
- Find a friend to go running with to help motivate each other
- Join your local running club that caters for runners of all levels. Some health clubs have even introduced their own running clubs within the gym, where runners meet in the reception and go on an outdoor run together
- Set goals - sign up for some winter races and test your fitness
- If outdoor running just isn’t possible all through the winter, don’t let your sessions slip – why not consider joining a gym? Be sure to check out the facilities first – especially the quality and availability of the treadmills if you intend to base your running indoors during the winter
- Gyms also allow you to add some variety to your training. Integrating sessions like swimming into your marathon training can help improve your fitness, strength and flexibility and are not affected by the weather
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