-13 miles) Day 6 n/a Rest day (although shopping with wife can be intense and of long duration!) Day 7 7.30am 120 - 180 minutes of easy running getting progressively harder Seven-day Food Diary Analysis Summary Nutrient Average daily
training within 45 minutes which should be adequate if he has more than eight hours to recover before the next session. If Rob runs a long hard session or in the morning, then he may benefit from eating more than just a banana, perhaps adding some protein
) Protein 93g 1.3g/kg) 1.2-1.6g/kg/day (85 - 113g) Fat 122g (42.3% energy intake) Approx. 25% energy intake or 1g/kg/day TOTAL ENERGY 2600kcal Approx 2400 - 2900kcal per day, or 3300kcal if doing a long run
).Evening Fish, lean red meat or chicken plus pasta, noodles, sweet potato or basmati rice (or risotto, lasagne or fish pie)with vegetables or salad;low-fat custard or rice pudding with stewed or fresh fruit and yoghurt.Wendy Martinson is an Accredited Sports
