Long Run Fuelling Calculator
Dial in carbs, sodium, fluid and gel timing for your next long run.
min
sec
Cool <15°C · Mild 15–20°C · Warm 20–25°C · Hot >25°C
Fuelling plan
Your plan
Duration
1h 58m
Distance
13.1mi
21.1 km
Total carbs
88g
60 g/hr
Total sodium
800mg
550 mg/hr
Total fluid
1100ml
550 ml/hr
Gels
4
22 g each
Gel schedule
| Time | Action | Total carbs |
|---|---|---|
| 30m | Take 1 gel (22g carbs) | 22 g |
| 52m | Take 1 gel (22g carbs) | 44 g |
| 1h 14m | Take 1 gel (22g carbs) | 66 g |
| 1h 36m | Take 1 gel (22g carbs) | 88 g |
Day before & recovery
Day before
420 g of carbohydrate across the day (6 g/kg)
Post-run · within 2hrs
84 g
carbs (1.2 g/kg)
21 g
protein (0.3 g/kg)
Rehydration
1650 ml over 2–3 hours (150% of fluid lost)
Guidance only — adjust to your personal experience and gut tolerance.