Nutrition
Marathon Hourly Carb Plan
A marathon hourly carb plan assigns gels and drink carbs to miles or minutes—rehearsed on long runs and adjusted for heat.
A marathon hourly carb plan maps grams per hour to miles or minutes—gel at mile five, drink mix between, chews at mile fifteen—written from long-run rehearsals and heat-adjusted. Totals should match carb-gel tolerance, not spreadsheet fantasy.
Include caffeine timing if used.
Common questions
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Should the plan use miles or minutes?
Either works if practiced—minutes help variable pacing; miles help aid-station alignment. Stick to one method you rehearsed on long runs.
Related terms
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