Honestly I don't really know what your real goal is, but here is what I can tell you.

If you want to train yourself to be a marathon runner, the answer is quite simple. Train hard and take more carbs, proteins.

If you goal is to cut weight and gain some curves. Then you diet is wrong, too much carbs intake.

For breakfast, try something like Oats + Mixed Fruit or you can go for eggs.
Brunch, try taking some nuts, fruits and milks, or even eggs (without yolks).
Lunch, you can go for your usual lunch but try to minimise the carbs intake if possible.
Tea, go for some light snacks such as salad, fruits, some nuts and eggs or. (more on protein)
Dinner, you can go abit heavy such as Salmons with greens and eggs, some rice, chicken etc, but still remember to minimise the carbs intake.
supper, some nuts, chocolate and milk.

if you are taking protein shake, try to have at least once a day pre-workout.

also, run faster and run further is different.

if you are trying to run faster, try focusing on more explosive workout such as sprints, squats (actual squats with weights).

Your training should be focusing on 5-10 x 100m sprints and hill sprints. Not, 10km runs.

also, remember to drink more water.

This post has been edited by AceKendy: Dec 24 2014, 01:48 PM