Running diet / training advice

[InertialTooth45]

Evening all.

I'm looking for some advice about my running training and probably more particularly my diet to go with it.

So a bit of a background, I've been running on and off for the last four years or so. The last year has been pretty on, I'm running regularly up to 4 times a week now as well as regular cycling, and the occasional swimming session. So training wise I think I'm doing ok, I did a sub 2 hour half marathon not too long ago and am targeting a sub 4 hour marathon for May.

The biggest difference I think to be made is in weight loss. I'm currently hovering around the 90kg mark, which for a long distance runner and at 5'10" I'm well aware is too high to be anywhere near competitive. Realistically I think 80kg would be more suitable.

I'm looking for idea diet wise. What sort of calorie intake should I be looking at? I generally do around 40km a week so obviously I need to be fuelling that, but I also sit at a desk for most of the day so in general I probably don't need too much extra intake.

I'm thinking something along the lines of a more plant based diet, lots of veggies and nuts etc but am struggling with ideas for recipes.

Would really appreciate a bit of a breakdown that other successful runners follow?

Also should I be focusing on some weight training to supplement the running?

Thanks in advance.