Run Fast, Cook Fast, Eat Slow is a fantastic cookbook, not just for athletes but for the whole family. The recipes are simple, healthy, and designed to help busy runners ‘Cook Fast’ so they have more time to train. I previously featured this book in my 15 books for runner article, but today I want to share the specific recipe for the Marathon Bolognese—a perfected version of spaghetti bolognese adapted specifically for marathoners.
This Bolognese is my top recommendation for the ‘Hyperglucidic Phase’ of the Scandinavian Dissociated Diet. It provides the slow-release sugars needed to top up your glycogen stores 72 hours before race day.
SHALANE FLANAGAN
Shalane is an Olympic silver medalist, four-time Olympian, 2017 TCS New York City Marathon champion, World Cross Country Bronze medalist, and multiple American record holder. She is the third fastest American marathoner in history, with a time of 2:21′. Shalane is the fastest American woman to run the Boston Marathon, 2:22′.
ELYSE KOPECKY
Elyse is a New York Times bestselling author, chef, nutrition coach, and inspirational speaker. Her friendship with Shalane began over 18 years ago on the cross-country team at the University of North Carolina.
I love the “Superfood Soup” for the winter. I add brown rice to it, for a great dinner after the Tuesday track sessions. It is filled with vitamins in the fresh vegetables and spices. It will help the the body to be strong during the cold winter runs.
Coach’s Tip: While this Bolognese is the perfect fuel, nutrition is only half the battle. To truly see the benefits of ‘Running Fast and Eating Slow,’ you need a structured plan. Check out my Custom Marathon Training Plans to see how I integrate recovery meals like this into a 12-week schedule.
One of the most important parts of marathon preparation is carb-loading… Saturday you should eat in normal quantities, but the Friday evening, ensure you get a good extra portion. Pasta is the king of the carb load. Shalane and Elyse prepared their own version of the Pasta Bolognese.
Here is the recipe:
RUN FAST EAT SLOW Marathon Bolognese
FOR A SAUCE THAT SUSTAINS
Traditional bolognese is heavy on the beef and skimpy on the veggies. We prefer our sauce to be veg-loaded to maximize flavour and nutrition.
The first time you make this sauce, try it with the enticing combo below, but once you’ve mastered the sauce making, experiment by using any assortment of your favorite veggies.
We love our pasta as much as the next runner and like this saucebest on top of spaghetti. But if you’re following a gluten-free diet, it’s also delicious over brown rice or roasted spaghetti squash. SERVES 4
Ingredients:
1 tablespoon extra-virgin olive oil
1 pound ground beef or bison (preferably grass-fed)
2 teaspoons dried oregano
1 teaspoon fine sea salt, divided
3 cloves garlic, minced
½ teaspoon red pepper flakes (optional)
2 red bell peppers, seeded and chopped
2 heaping cups sliced mushrooms
1 can (28 ounces) crushed or diced tomatoes*
4 cups baby spinach or chopped kale (optional)
Parmesan (optional)
*It’s worth paying a little extra for a high-quality brand of canned tomatoes to get a sweet result. If your sauce tastes too acidic, add a teaspoon or two of sugar.
Directions:
1 . Heat the oil in a large pot over medium-high heat. Add the beef and ½ teaspoon of the salt and cook until lightly browned, stirring frequently while breaking up the meat into bite-size pieces, about 3 minutes. Add the garlic, oregano, and red pepper flakes (if using), and sauté for one minute.
2 . Add the bell peppers, mushrooms, and remaining ½ teaspoon of the salt (if your meat is lean, add another tablespoon of oil). Cook, stirring occasionally, until the mushrooms soften, about 5 minutes
3 . Add the tomatoes. Bring to a boil, reduce heat to a simmer, and cook uncovered, stirring occasionally, until the sauce thickens, about 25 minutes. Stir in the spinach or kale (if using).
4 . Taste and add more salt and pepper, if needed.
5 . Serve over pasta, rice, zucchini noodles, or spaghetti squash and top with grated Parmesan (if using).
Mix It Up: This sauce is also delicious with carrots, celery, and onions instead of the garlic, peppers, and mushrooms.
Coach Tip:
I often prescribe this specific meal to my 1-on-1 coaching athletes during their peak mileage weeks. It provides the perfect balance of protein for recovery and slow-release carbs for the next day’s long run.
Bon Appétit!
Fuel Your Plan
This Bolognese is designed to support the heavy mileage of a marathon build. If you have the nutrition ready but need the structure, check out our 12-Week Marathon Training Plans to ensure every calorie counts toward a new PB.