Meal Plan for a Runner – Middle Distance

Middle distance running includes the 800m and 1500m events. They involve a degree of endurance with a high demand on the cardiovascular system. Training for the events will involve some weight training 2-3 times per week as well as 2-3 sessions of treadmill and road running with a mixture of endurance training and sprinting. The athlete may have longer distance practice just once every few weeks.

Middle distance runners may carry a moderate amount of lean muscle mass and will have strong leg tendon strength and excellent fitness. Following a meal plan like the one below will be ideal for a typical day's training, but both pre- and post-event carbohydrate loading is recommended in order to maximise the muscle and liver carbohydrate stores.

Here's a sample meal plan for a middle distance runner to follow for a typical training day:

The above plan provides sufficient levels of all nutrients, however do bear in mind that the plan is merely a general guide, and there is no mention of portion sizes on purpose so that you can adapt it to suit yourself; remember men will generally require larger portions than women! You must eat a variety of different meats/fish, complex carbohydrates, fruit and vegetables every day, and drink plenty of water. This plan is based around sustained slow released low glycaemic carbohydrates to help provide energy for exercise sessions. Oatcakes and granary bread will top up this slow released energy through the daytime. See our Glycaemic Index Tables for GI values of foods.