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Your race plan

Enter your race. You see how much to eat and drink on the way, when, and which pace fits your target time. Save the plan as an image on your phone.

Your race

Sport

Distance

Target time

How does the pace feel?

168 km in 7:00:00 · 2:30 per km

Eating on the way

90 g carbohydrate per hourSource 1Source 2

About 630 g in total.

That is about 25 gels.

Calculated with a typical gel of 25 g. What you carry may differ, check the pack.

At this amount a mix of two sugars helps, glucose and fructose. With one sugar alone your gut cannot keep up.

Drinking

For drinking, salt and the meals before and after we need your weight.

When

Start early and take something regularly, not only once you feel hungry.

  1. After 0:20at km 840 g≈ 1.5 gels
  2. After 0:45at km 1840 g≈ 1.5 gels
  3. After 1:10at km 2840 g≈ 1.5 gels
  4. After 1:35at km 3840 g≈ 1.5 gels
  5. After 2:00at km 4840 g≈ 1.5 gels
  6. After 2:25at km 5840 g≈ 1.5 gels
  7. After 2:50at km 6839 g≈ 1.5 gels
  8. After 3:15at km 7839 g≈ 1.5 gels
  9. After 3:40at km 8839 g≈ 1.5 gels
  10. After 4:05at km 9839 g≈ 1.5 gels
  11. After 4:30at km 10839 g≈ 1.5 gels
  12. After 4:55at km 11839 g≈ 1.5 gels
  13. After 5:20at km 12839 g≈ 1.5 gels
  14. After 5:45at km 13839 g≈ 1.5 gels
  15. After 6:10at km 14839 g≈ 1.5 gels
  16. After 6:35at km 15839 g≈ 1.5 gels

Pace

An even 2:30 per km. This is how it looks at each mark:

  1. 10 km25:00
  2. 20 km50:00
  3. 30 km1:15:00
  4. 40 km1:40:00
  5. 50 km2:05:00
  6. 60 km2:30:00
  7. 70 km2:55:00
  8. 80 km3:20:00
  9. Halfway3:30:00
  10. 90 km3:45:00
  11. 100 km4:10:00
  12. 110 km4:35:00
  13. 120 km5:00:00
  14. 130 km5:25:00
  15. 140 km5:50:00
  16. 150 km6:15:00
  17. 160 km6:40:00
  18. Finish7:00:00
  • Over three hours: plan where you can refill. Many also do well with something solid on the way.

Saves your plan as an image on your phone. Set it as your lock screen and it is there at a glance during the race.

Try your fueling in training, not for the first time in the race.

Latu is not a doctor. These numbers are a guide from sports science, not medical advice. If you have symptoms or a condition, talk to someone who knows about it first.

For many races in 2027 we show you the Monday your training starts: Races 2027.

How much for which duration and pace is in the table Carbs per hour. The zones calculator works out your heart-rate, pace and power zones.

Questions about fueling in a race

The numbers come from the same calculator as your plan above, for typical races at race pace.

How many carbs per hour in a marathon?

Run 3:30 at race pace and Latu plans 90 g of carbohydrate per hour, about 315 g in all. At 3:00 it is 75 g per hour, because the recommendation only rises from about two and a half hours on. That much takes a mix of glucose and fructose, and your stomach should have practised it in training.Source 1Source 2

When should I take a gel in a marathon?

Early and regularly. The race plan sets the first point at 20 minutes, then one every 25 minutes, and none in the last 10 minutes. At 3:30 that is 8 points of about 39 g of carbohydrate each, roughly 1.5 typical gels of 25 g. Try the rhythm on your long run.Source 1Source 2

Do I need a gel in a half marathon?

Usually, yes. If your race lasts longer than an hour, Latu plans carbohydrate on the way. For a half marathon in 2:00 that is 60 g per hour, about 120 g in all, roughly 5 typical gels. A 10 km race in 50 minutes, on the other hand, you run on water.Source 1Source 2

How many carbs per hour when cycling?

It depends on duration and pace. For two hours at a moderate pace Latu plans 45 g per hour, at race pace 60 g. Ride five hours at race pace and it is 90 g per hour from glucose and fructose. Your stomach handles large amounts only with practice, so try them in training, not first in the race.Source 1Source 2

Why not just 120 g per hour?

Some professionals take that much in races. A 2026 review considers 120 g possible for trained athletes. A second paper and the cycling world governing body’s position statement say the benefit is not yet shown. So Latu plans at most 90 g per hour. 120 g is a ceiling nobody has to reach. Your stomach sets the limit.Source 1Source 2

Latu builds the plan up to the start.

Latu plans your weeks up to the race, fits them around your life and works out the fueling for every session. You have the last word.

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