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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?

227 km in 12:00:00 · 3:10 per km

Eating on the way

90 g carbohydrate per hourSource 1Source 2

About 1080 g in total.

That is about 43 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 6.339 g≈ 1.5 gels
  2. After 0:45at km 14.239 g≈ 1.5 gels
  3. After 1:10at km 22.139 g≈ 1.5 gels
  4. After 1:35at km 3039 g≈ 1.5 gels
  5. After 2:00at km 37.839 g≈ 1.5 gels
  6. After 2:25at km 45.739 g≈ 1.5 gels
  7. After 2:50at km 53.639 g≈ 1.5 gels
  8. After 3:15at km 61.539 g≈ 1.5 gels
  9. After 3:40at km 69.439 g≈ 1.5 gels
  10. After 4:05at km 77.239 g≈ 1.5 gels
  11. After 4:30at km 85.139 g≈ 1.5 gels
  12. After 4:55at km 9339 g≈ 1.5 gels
  13. After 5:20at km 100.939 g≈ 1.5 gels
  14. After 5:45at km 108.839 g≈ 1.5 gels
  15. After 6:10at km 116.739 g≈ 1.5 gels
  16. After 6:35at km 124.539 g≈ 1.5 gels
  17. After 7:00at km 132.438 g≈ 1.5 gels
  18. After 7:25at km 140.338 g≈ 1.5 gels
  19. After 7:50at km 148.238 g≈ 1.5 gels
  20. After 8:15at km 156.138 g≈ 1.5 gels
  21. After 8:40at km 163.938 g≈ 1.5 gels
  22. After 9:05at km 171.838 g≈ 1.5 gels
  23. After 9:30at km 179.738 g≈ 1.5 gels
  24. After 9:55at km 187.638 g≈ 1.5 gels
  25. After 10:20at km 195.538 g≈ 1.5 gels
  26. After 10:45at km 203.438 g≈ 1.5 gels
  27. After 11:10at km 211.238 g≈ 1.5 gels
  28. After 11:35at km 219.138 g≈ 1.5 gels

Pace

An even 3:10 per km. This is how it looks at each mark:

  1. 10 km31:43
  2. 20 km1:03:26
  3. 30 km1:35:09
  4. 40 km2:06:52
  5. 50 km2:38:35
  6. 60 km3:10:19
  7. 70 km3:42:02
  8. 80 km4:13:45
  9. 90 km4:45:28
  10. 100 km5:17:11
  11. 110 km5:48:54
  12. Halfway6:00:00
  13. 120 km6:20:37
  14. 130 km6:52:20
  15. 140 km7:24:03
  16. 150 km7:55:46
  17. 160 km8:27:29
  18. 170 km8:59:12
  19. 180 km9:30:56
  20. 190 km10:02:39
  21. 200 km10:34:22
  22. 210 km11:06:05
  23. 220 km11:37:48
  24. Finish12:00:00
  • 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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