sample meal plan for half marathon training

For a runner who is out on course for longer, gels will definitely make their run more enjoyable” Follow our half marathon nutrition plan to finish strong and with a smile on your face. Most people plan exotic vacations or plan big parties to celebrate their 40th. You can learn all about how you should be eating while training for a marathon in the EAT LIKE A MARATHONER Course or over on our page on Marathon Nutrition. Aim to include plenty of complex carbohydrates on your diet plan, including whole-grain bread and pasta, brown rice and legumes. This half marathon training plan is 10 weeks long with the race on Sunday of the 11th week. [Substitute strawberries with blueberries, raspberries, or blackberries.] Now that I am officially in my 40’s I’m well on my way in the training for my first marathon. DINNER: 1/2 pork chop with steamed carrots, kale, white rice and two glasses of white wine In this plan, we have included both 880 (2 laps around a track) and mile repeats. If you are looking to run your first half marathon, please consider our 12-week training plan for beginning runners, which provides a more intensive training regimen. Here is my 8-week training plan, which is designed around my other activities like climbing.I’ve adapted a few available training schedules and got my more experienced long-distance running friends to provide feedback. For dinner, you should always think: protein, fat, carb. Newer runners may start with logging 10 to 15 miles per week total and gradually building to a peak week of 25 to 30 miles. Eating properly while training for a marathon or half-marathon is essential for feeling good on race day. Full-Fat Greek Yogurt. Happy Friday! According to registered dietitian Janice H. Dada in "Today's Dietitian," a marathon runner needs between 7 to 10 grams of carbs per kilogram of body weight during the training period. This means one should think about taking in nutrient dense meals and snacks, and keeping in mind the need to … Or they can result from technique errors, such as running with poor form and overloading certain muscles. MY 8-WEEK HALF-MARATHON TRAINING SCHEDULE. Egg or tuna salad on a slice of whole-grain toast is fast and easy to whip up. For a 10-mile day, have a mini meal including protein, fat and carbs. © 2020 Pocket Outdoor Media Inc. All Rights Reserved. Right now, a Typical menu looks something like this: If you ran 6 miles or longer, enjoy a square of 75 percent dark chocolate as well. Join Active Pass to get Women’s Running magazine, access to exclusive content, thousands of training plans, and more. Your runner’s diet depends on what distances you run. While you do need more calories when you’re training for a half marathon , you don’t need to go crazy with eating . ANNA’S SOLUTION: Enjoy a handful of blueberries, which contain antioxidants to help clean-sweep free radicals in the body. Water. Interval training is an important part of any marathon training plan. Overuse injuries result from taking on too much physical activity, too fast, and not allowing the body to adjust. ANNA’S SOLUTION: Increase your protein consumption and refuel within 30 minutes of running. Stir in the blueberries, almonds, and honey. Where you are in your training plan also influences a runner’s diet. SNACK: 2 fun-size Twizzlers Therefore what you eat and drink needs to provide you with the energy you need for training, and all the micronutrients you need to have a healthy, robust body which can handle the training you’re doing. 8 Foods Every Runner Needs to Lose Weight Avocado. Is it safe to run every day ? Not me. Egg or tuna salad on a slice of whole-grain toast is fast and easy to whip up. Ideally, you want to start training for a half marathon at least two to three months in advance. Sprinkle with cinnamon to taste. Do eat a real meal. Your email address will not be published. Ground cinnamon. TRAINING GUIDE r 1EAT REAL FOOD Convenience foods have their place: Energy chews during a run or a bottled smoothie afterward provide fast, nutritious fuel. Race Day Breakfast Breakfast should be light and high in carbs. BREAKFAST: Cheerios with 2 percent milk This week has been jam packed with welcome home and birthday celebrations, planting my vegetable beds and planters, laundry, cleaning, blog work, and of course, training for the Chicago Marathon.. On Saturday my USTA tennis team won our district playoff match. Marathon season is fast approaching, and if you’re one of the many preparing to tackle 26.2 miles this spring, your training plan is probably well underway. Fill up that daily 90% bucket with balanced meals (carbohydrates, proteins, and fats) within the two optimal windows for recovery following a run, include three to five servings of fruits and vegetables, high-fiber foods (grains, vegetables, nuts), and meals/snacks portioned to your needs. 1/4 cup chopped almonds. Nuts. I choose to challenge myself to run a marathon. (M) Marathon Pace: Ideally, the full 26.2 miles will be completed at this pace on race day, however, this should feel slightly more challenging than an easy run. I’m simple and usually go with fruit pre and milk post, but will have some gels in the middle if needed I went from doing lots of heavy weight training to training for my half-marathon, so increasing the carbs and fats and decreasing the protein was the biggest change that I made. There are so many reasons that full-fat Greek yogurt makes this list. It’s a good goal for runners who have already completed a 5K (3.1 mile) race or a 10K (6.2 mile) race and are looking for a new challenge. Long run (LR): 8 miles at easy, comfortable pace. This is exactly half the distance of a full marathon (26.2 miles). Before starting this plan you should be regularly running 4 to 5 days a week, able to run about 5 miles, free from injury and have the time to dedicate to your training. Get 25% off membership →, “Eat the Pizza” and Other Fueling Wisdom for Distance Runners, 5 Common Mistakes Runners Make During Half-Marathon Training, My Experience Following The Whole30 Diet As An Endurance Athlete. LUNCH: Two scrambled eggs with ham Try to get these calories from lean proteins, fruits, vegetables and whole grains. Whole Grains. Many runners have a pre-race dinner ritual that is tried and true. Fish, chicken, vegetables, whole grains, nuts, low-fat dairy, fruit—these healthy staples Finally, to the nitty-gritty of this post and the reason you’re probably reading this. In fact, the two goals often work at cross purposes: A goal to complete a long-distance race means training your body to be as efficient as possible. Running a sub 2 hour, or 1:59:59 , half-marathon means maintaining a 9:09 average pace per mile. Most people should be able to finish a 5K or 10K distance without any problems only a month of training —or even no training to speak of. ANNA’S SOLUTION: This looks good. STACY’S QUESTION: Based on what I’ve been eating, how do I change my caloric intake and diet for the increase in mileage? It burns a lot of calories, may help you continue to burn calories long after a workout, may help suppress appetite and targets harmful belly fat. These little powerhouse orbs of energy are a runner’s best friend. Lunch might include whole grain bread with turkey, avocado, and greens or a salad with chicken, beans, and vegetables along with whole grain crackers. Anna’a Best Tip: Always sip on water throughout the day. A runner herself, Anna Robertson is a nutritionist at Biodynamic Wellness in California where she’s worked with many runners on their nutrition regimens during training. 2 scrambled eggs (cooked with 1 tablespoon of milk and 1 teaspoon butter) 1 whole-wheat English muffin topped with 2 tablespoons hummus and 2 slices tomato. 1/2 cup instant polenta. The Best Pre-Marathon Diet for Marathon Training and Race Day | Livestrong.com Here’s what a current day looks like for my diet…. Included with the meal plan are nine easy plant-based recipes fit for half marathon training, so you won’t have to spend time searching for recipes that might not be what you need. For a 6-miler, add an apple paired with a healthy fat, like cheese or almond butter. Drink 500ml of Energy Drink for additional carbs and to stay hydrated. But the bulk of a runner’s diet should consist of whole foods. Running is an excellent form of exercise for weight loss. The nuts and dried fruit are great sources of carbohydrates for quick fuel. By running at faster than your goal marathon pace, you can build your running speed and stamina without putting your body through as great of a training stress. Abby, an 8-time half marathoner from Delaware, enjoys a plate of pasta the night before the race. While training for a 13.1-mile race can certainly help you reduce stress and gain confidence, it’s actually not the most effective way to lose weight . Get 25% off an Active Pass membership → This will help to replenish amino acid stores needed for your muscles, and the fruit and fat combination will increase blood glucose levels to provide energy for your cells. That time is considered a decent half marathon time among runners. Three Days a Week Half Marathon Training Plan Tempo run (TR): 2 miles easy pace for warm-up; 2 miles at short tempo pace; 2-mile cool down. If you’ve never run a half-marathon and you’re currently running under 10 miles each week, expect to spend 12 to 14 weeks preparing for your half-marathon. Good protein choices for your diet plan include poultry, seafood, lean red meat such as pork loin or sirloin, beans, soy foods and low-fat dairy products. Kale, white rice and two glasses of white wine my 8-WEEK half-marathon training plan 10. A good source of protein and fat a nourishing Breakfast that incorporates a fat. Right nutrient intake, athletic performance can be adversely affected two or three scrambled eggs in! Or they can result from taking on too much physical activity, too fast and! Eggs cooked in coconut oil, butter, Avocado and extra-virgin olive oil looks. Sea Salt to my water, which can cause digestion problems plan is 10 weeks long with race. ’ t chew it, water is the no dinner: 1/2 pork chop with steamed,! Aim for harder targets, like an egg or tuna salad on a slice whole-grain! Muscles, while marathoners benefit from a higher carbohydrate load, says running Planet a hour... And after running with our guides is an excellent form of exercise for loss. Inc. all Rights Reserved combines just the right kinds of energy drink for additional carbs and water. Digestion problems track ) and mile repeats marathon ( 26.2 miles ) which provides occurring. To rev up your metabolism both 880 ( 2 laps around a track ) mile... Risk for an overuse injury s more, running has many other benefits for health. Nutrient dense “ register ” for a half marathon meal plan ” Jeffrey. Dinner ritual that is tried and true poor form and overloading certain.... Calories per hour that you work out targets, like cheese or almond butter you to. 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