Marathon Fueling Planner
Plan carbs and water for your race — how many gels, when to drink water, and what to eat before the race. How to avoid hitting the wall.
Race day schedule
| Time | KM | What to do |
|---|
Before the race
Disclaimer: This is a general estimate based on common guidance, not a replacement for treatment or medical advice. If you have any illness or take medicine, ask a doctor. / This is general guidance, not medical advice.
How to use
- Enter your race distance and goal time.
- Choose your weight and experience, then press Make Plan.
- Follow the schedule for gels and water — do not try new gels in the race, test them in practice first.
Frequently Asked Questions (FAQ)
What does the marathon fueling planner do?
It builds a race-day plan for carbs and water — how many gels to take, when to drink, and what to eat before the race.
Which distances are supported?
5K, 10K, half marathon (21.1 km), marathon (42.2 km), and a custom distance you type in kilometres.
What inputs does the planner need?
Race distance, goal time, body weight, and your experience level — recreational runner or trained (used to gels).
Should I try new gels on race day?
No. Train with the same gels and drinks before the race, and never try new nutrition on race day.