Version July 2025
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Recreational runner undertaking first marathon | |||||||
| Training: AM | Rest day | Longer run (early morning before work) | 5 km park run with friends | Longest run | |||
| Training: PM | Easy run plus strength/mobility | Interval training session | Easy run plus strength/mobility | ||||
| Special fueling strategies | Carb-rich dinner to fuel for morning run | Before breakfast (convenience) carb drink Carb-rich breakfast for recovery | Carb-rich breakfast to fuel afternoon training session | Carb-rich dinner to fuel for morning run | Breakfast before run Carb drinks/gels during run to practice race strategies Carb-rich recovery meal after run | ||
| Serious age-group marathon runner incorporating some low-carb training strategies | |||||||
| Training: AM | Light run or rest | Moderate intensity run: train low* | Longer run (early morning before work) | Run plus strength/mobility | Hill training session | Moderate intensity run | Longest run: race practice |
| Special fueling strategies | Carb-rich breakfast and lunch to fuel for PM training | Session done fasted Carb-rich recovery meal after run | Fasted run Carb drink towards end if needed Carb-rich recovery meal after run | Carb drink during run Low-carb breakfast and lunch for train low* PM run | Carb-rich lunch to fuel for morning run | Breakfast before run Carb drinks/gels during run to practice race strategies Carb-rich recovery meal after run | |
| Training: PM | Interval training session | Light run or rest | Light run or rest | Moderate intensity run: train low* | |||
| Special fueling strategies | Carb-restricted dinner for train low* AM run | Carb-rich dinner to fuel for morning run | Carb-rich dinner to fuel for morning run | Carb-rich dinner to fuel for morning run | |||
