Frankfurt Marathon fueling plan

Where every Frankfurt Marathon water and gel station falls at your pace, plus a carb and sodium plan built for your finish time.

Grey dots are the 14 aid stations. Build your plan to put your gels on them.

Course route from organiser maps and OpenStreetMap data (© OpenStreetMap contributors, ODbL). Map tiles by Esri. Check the official course before race day.

Frankfurt Marathon

Sunday 25 October, 10:00 start

Distance: 42.2 km
Aid stations: 14, all with water
Gels on the course: At 5 stations
Fruit: At 6 stations

Distance

CourseOptional

Fuel and water line up with this course's aid stations.

Target pace

Minutes and seconds, like 5:30.

Gel

Carbs per hour

Leave empty to use the recommended 92 g for your finish time.

Water during the race

Weight

Age

Sex

Race-day weather

Sweat rate

Salt in your sweat

Salty if your kit shows white marks after long runs.

Frankfurt Marathon

42.2 km, Frankfurt

3:52:04

Finish time at 5:30 per km

Carbs per hour: 100 g
Gels: 14
Fluid per hour: 600 to 900 ml

Free. No account needed.

Drink to thirst. Fluid is a range, not a target.

Something wrong with this course? Email us

Want training-aware nutrition around this race? See Mavr on the App Store

General guidance for healthy adults, not medical advice. Talk to a doctor or registered dietitian if you have a health condition, take medicines or have special dietary needs. Caffeine advice is for healthy adults only. EFSA's safe limit is 200 mg in one dose and 400 mg in a day.

Every Frankfurt Marathon aid station, and when you reach it

Time on the clock from your start, at an even pace. The orange dot marks the gel stations.

Distance	What is there	3:30 finish	4:00 finish	4:30 finish
5 km	Water, Sports Drink, Powerbar Bar	0:25	0:28	0:32
10 km	Water, Sports Drink, Powerbar Gel	0:50	0:57	1:04
12.5 km	Water	1:02	1:11	1:20
15 km	Water, Sports Drink, Bananas, Powerbar Bar	1:15	1:25	1:36
17.5 km	Water	1:27	1:40	1:52
20 km	Water, Sports Drink, Bananas, Powerbar Gel	1:40	1:54	2:08
22.5 km	Water	1:52	2:08	2:24
25 km	Water, Sports Drink, Bananas, Powerbar Gel	2:04	2:22	2:40
27.5 km	Water	2:17	2:36	2:56
30 km	Water, Sports Drink, Bananas, Powerbar Bar, Cola	2:29	2:51	3:12
32.5 km	Water, Krombacher 0.0% alcohol-free beer	2:42	3:05	3:28
35 km	Water, Sports Drink, Bananas, Powerbar Gel, Cola	2:54	3:19	3:44
37.5 km	Water	3:07	3:33	4:00
40 km	Water, Sports Drink, Bananas, Powerbar Gel, Cola	3:19	3:48	4:16

From the organizer's published course information. Check the runner information again in race week.

Sample plans for three finish times

Built for a 70 kg runner in mild weather with Maurten Gel 100 (25 g) and water at the aid stations. Pick how much carbohydrate you want to aim for. Your own plan changes with your weight, gel and the weather.

A middle target most runners can train up to.

3:30 finish

4:59 per km

75 g carbs per hour
10 gels, first at 0:25 (5 km)
600 to 900 ml fluid per hour

4:00 finish

5:41 per km

75 g carbs per hour
11 gels, first at 0:28 (5 km)
600 to 800 ml fluid per hour

4:30 finish

6:24 per km

75 g carbs per hour
13 gels, first at 0:32 (5 km)
600 to 800 ml fluid per hour

Get your plan for your pace

Race-day facts

Date: Sunday, 25 October 2026
Start: 10:00
Distance: 42.2 km
Full guide: Frankfurt Marathon fueling guide

Frankfurt Marathon fueling FAQ

Where are the water stations on the Frankfurt Marathon?

There are 14 aid stations and all of them have water: at 5 km, 10 km, 12.5 km, 15 km, 17.5 km, 20 km, 22.5 km, 25 km, 27.5 km, 30 km, 32.5 km, 35 km, 37.5 km and 40 km. 8 of them also serve a sports drink.

Are there gels on the Frankfurt Marathon course?

Yes, the organizer lists gels at 10 km, 20 km, 25 km, 35 km and 40 km. Carry your own as well, so your plan does not depend on a single table.

When does the Frankfurt Marathon start?

The race is on Sunday, 25 October 2026, starting at 10:00 local time. Check the organizer's runner information in race week, since wave times can change.

How many gels do I need for the Frankfurt Marathon?

It depends on your finish time and how much carbohydrate you have practised taking. At a steady target, a 4:00 finish uses about 11 gels of 25 g, or 75 g of carbs per hour. Enter your own pace, weight and gel in the calculator to get your number.

Frankfurt Marathon fueling plan

Frankfurt Marathon

Every Frankfurt Marathon aid station, and when you reach it

Sample plans for three finish times

Race-day facts

Frankfurt Marathon fueling FAQ

More race calculators

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