EVERYTHING I Eat As A 2:24 MARATHON RUNNER | Project 30:30 EP:4 - Ben Is Running

Aug 13, 2025

Intro: This is a quick summary of EVERYTHING I Eat As A 2:24 MARATHON RUNNER | Project 30:30 EP:4 from Ben Is Running. It’s a great watch — we’re breaking it down so you can try the workout and nutrition approach today. Be sure to check out the full video for all the details.

Key Points:

High‑volume training (≈100 mi / 160 km per week) requires consistent carbohydrate‑rich meals, regular hydration, and targeted supplements.
Morning routine: tea, a flat‑white espresso, and a bowl of porridge topped with maple syrup and fresh fruit.
Use electrolyte tablets (2‑3 per day) to stay hydrated, especially in warm weather.
Supplements: CBD & turmeric, cordyceps, calcium (bone health), vitamin C, and a protein‑rich snack.
Nutrition philosophy: food is fuel. Focus on carbs for energy, protein for recovery, and vegetables for micronutrients.
Practical tips: eat within 30 minutes after a run, limit sweets and alcohol, and keep snacks simple (fruit, occasional chocolate).

Workout Example:

Warm‑up: 4 km easy run.
Main set: 6 × 1 mile (≈1600 m) intervals.
- Reps 1‑5 at 10 K pace (a little slower if it’s hot).
- Rep 6 pushed toward 5 K pace (a “finish‑line” effort).
- Target pace: ~3:00 min/km (≈5 min per mile) for the final rep.
Cool‑down: 4 km easy run.
Total distance for the day: ~18 km (including warm‑up and cool‑down).
Hydration: Take a second electrolyte tablet after the session.

Closing Note: Give this fueling and interval plan a try, and feel free to adjust the paces to match your own training using the Pacing app. You’ve got the tools—now go out, fuel smart, and keep chasing those personal bests! 🚀