MAVR BlogApril 6, 20268 min read
Half Marathon Fueling Plan (Beginner-Friendly): Exactly What to Eat
A simple, step-by-step fueling strategy for first-time half marathoners, including breakfast timing, gel count, and hydration targets.
RunningHalf MarathonRace Day
If this is your first half marathon, the goal is not perfect nutrition — it is predictable energy and zero surprises.
Your Beginner Fueling Numbers
- Breakfast: 1–2g carbs/kg, 2–3 hours before start.
- During race: 30–45g carbs/hour.
- Hydration: drink to thirst, usually 400–700ml/hour depending on weather.
- Sodium: 300–700mg/hour if you sweat heavily or race in heat.
How Many Gels for a Half Marathon?
| Feature | Expected Finish Time | Suggested Gels | When to Take |
|---|---|---|---|
| Under 1:40 | 1–2 gels | Around 35–45 min, optional second at ~75 min | |
| 1:40–2:15 | 2 gels | Around 30–40 min and 70–85 min | |
| 2:15+ | 2–3 gels | Every 30–40 minutes |
Race Week Checklist
- Practice your exact race breakfast at least twice.
- Use the same gel flavor you trained with.
- Lay out gels by time, not by feel.
- Avoid high-fiber dinners the night before.