Amy Stephens
MS, RDN, CSSD, CEDS
Licensed dietitian
specializing in sports nutrition
and eating disorders
Fall marathon Nutrition program
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By Amy Stephens RDN CSSD
Sports Nutritionist NYC
Program Overview: Fueling Your Training from Start to Finish
Training for a marathon is a major commitment, and how you fuel can help you to enjoy training and improve performace. From long runs to recovery days, your nutrition needs are constantly changing. Without a clear plan, many runners find themselves underfueled, fatigued, or struggling with performance plateaus.
That’s exactly why I created this 5-session Marathon Nutrition Program, to give runners practical, step-by-step guidance on how to fuel throughout an entire training cycle.
This program is a great alternative to private sessions, while still providing ongoing nutrition support and structure to match your training.
What’s Included in the 5-Session Program
Session 1: Building the Foundation
Daily Fueling for Marathon Training
We’ll start with the basics that include:
How much you actually need to eat to support training
The risks of underfueling (including low energy and poor recovery)
How to structure your day with consistent meals and snacks
How to build balanced meals (carbs, protein, fats, and micronutrients)
How to fuel around busy schedules
Session 2: Fueling Before & After Runs
Optimizing Energy and Recovery
This session focuses on fueling before and after workouts:
What to eat before runs based on timing
How to fuel early morning workouts
What your body needs immediately after training
How to replenish glycogen and support muscle repair
Common mistakes that lead to fatigue and cravings
Session 3: Fueling During Long Runs
Your Long Run & Race Practice Plan
This session focuses on fueling the long run:
When to start fueling during runs
How many carbs you need per hour (and how to build up tolerance)
How to choose between gels, chews, and sports drinks
How to “train your gut” to avoid GI issues
How to troubleshoot common problems mid-run
Session 4: Hydration & Supplements
Fine-Tuning Performance
This session focuses on proper hydration:
- How much to hydrate (especially during summer training)
When to use electrolytes
How to estimate sweat needs
Which supplements are evidence-based
Session 5: Race Week & Race Day Nutrition
Putting It All Together
This session prepares you to execute confidently on race day.
You’ll learn:
How to carb load effectively (without overdoing it)
How to adjust nutrition during taper week
What to eat the night before and morning of the race
How to fuel during the race
How to recover post-race