Whether you’re a marathon maven or prepping for your very first race, D Magazine is here to help. With the Dallas Marathon just a few short weeks away, we enlisted the help of area experts to help you fly through those 26.2 miles with ease.
One week out from a marathon, you’re on the home stretch. With many training miles under your feet, you can see the light at the end of the tunnel. We’ve asked Baylor Scott & White Health experts Holly Greer, wellness coordinator, for advice on last-minute training and Stephanie Dean, health and wellness program manager, about meal plans in the final stretch of marathon training.
Five Days Before
Training: Incorporate speed work into your training, but make sure to keep it light and low in intensity, Greer says. She also suggests running six 400m runs.
• Breakfast: Smoothie (packed with fruits, vegetables, and low-fat yogurt) and a peanut butter sandwich
• Lunch: Rice noodles with chicken or beef loaded with fresh vegetables and the sauce of your choice
• Pre-Workout Snack: Half of a turkey sandwich on whole-grain bread
• Dinner: Grilled salmon; two cups of roasted vegetables prepared with olive oil, salt, and pepper; two cups of fruit; side salad
Four Days Before
Training: Continue strength training for the allotted 30 to 45 minutes, but do not add weight, Greer says.
• Breakfast: English muffin with fruit preserve, turkey sausage, and a banana with water to drink
• Lunch: Salmon served on a mixed green salad with fresh fruit and a glass of chocolate milk
• Pre-Workout Snack: 1/4 cup of nuts and a piece of fruit
• Dinner: Shrimp curry loaded with vegetables and served with coconut rice
Three Days Before
Training: Run three miles at your marathon pace with the intention that it should feel easy.
• Breakfast: Two breakfast tacos with a cup of fruit and water to drink
• Lunch: Grilled chicken pita sandwich, fresh fruit cup, and a cup of vegetable soup
• Pre-Workout Snack: Protein bar (200 calories, less than 15 grams of sugar, and five to eight grams of protein)
• Dinner: Stir fry — thin slices of sirloin or flank steak, two cups of vegetables, and two cups of carbohydrates (rice, noodles, potato, or peas)
Two Days Before
Training: Forty-eight hours from now, you’ll be starting your 26.2-mile journey. As race day anxiety sets in, it’s important to keep a clear and focused mindset. Take the day off from exercise. If you must, you can walk a short distance.
• Breakfast: Cereal topped with strawberries, walnuts, and low-fat milk
• Lunch: Large bowl of chicken noodle soup, crackers, and a side salad
• Pre-Workout Snack: Eight ounces of Greek yogurt (Keep the sugar to less than 15 grams, ideally less than 10.)
• Dinner: Pasta with marinara sauce, meatballs, and a side salad with olive oil and vinegar
One Day Before
Training: The eve of race day can be quite nerve-wracking and exciting. Rest and save it for the racecourse.
• Breakfast: Greek yogurt parfait or chia pudding bowl; include fresh fruit and nuts
• Lunch: Turkey meatballs in marinara sauce, leftover pasta, and roasted brussel sprouts on the side
• Pre-workout snack: ½ cup of trail mix
• Dinner: Turkey burger on a whole wheat bun loaded with vegetables and the sauce of your choice, blanched or steamed green beans, baked sweet potato fries
