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Fuelling & hydration
How do I fuel?
Carbs, fluid and sodium per hour for race day, mapped to your goal pace and time on course, so race day is rehearsed rather than a gamble.
The coach's read
For a 3:14:40 marathon, aim for about 65g of carbs an hour from the start, not when you're already empty. Practise it on your long runs so your gut is ready on the day.
JHJason HuntFounder & Head Coach
Per hour on course
Carbs
65g/hr
Fluid
500ml/hr
Sodium
400mg/hr
Total carbs
210g
over ~3.2 hr
Lock this in.
Turn this into a full plan, then have a coach watch every run.