Tools / Race fuel planner
Free tool
Fuel planner.
How many gels, when to take them, and roughly how much to drink. Built for half marathons and longer.
8 gels60 g of carbs an hour
Take one at each of these race times, with a few sips of water:
25:0050:001:15:001:40:002:05:002:30:002:55:003:20:00
| Fluid over the race | 1.5–3.0 L, more in heat |
|---|---|
| Sodium | 300–600 mg an hour if you sweat heavily |
| Before you start | Practise the exact gels on long runs first |
General guidance, not medical advice. Need a way to carry it? See hydration vests.