Great North Run fueling plan
Where every Great North Run water and gel station falls at your pace, plus a carb and sodium plan built for your finish time.
Course route from organiser maps and OpenStreetMap data (© OpenStreetMap contributors, ODbL). Map tiles by Esri. Check the official course before race day.
Great North Run
Sunday 12 September, 10:50 start
- Distance
- 21.1 km
- Aid stations
- 6, all with water
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 Great North Run aid station, and when you reach it
Time on the clock from your start, at an even pace. The organizer lists no gels on the course.
| Distance | What is there | 1:40 finish | 2:00 finish | 2:20 finish |
|---|---|---|---|---|
| 4 km | Bottled water | 0:19 | 0:23 | 0:27 |
| 6.4 km | Bottled water | 0:30 | 0:36 | 0:42 |
| 9.5 km | Bottled water | 0:45 | 0:54 | 1:03 |
| 13.5 km | Bottled water (John Reid Road) | 1:04 | 1:17 | 1:30 |
| 16.1 km | Bottled water | 1:16 | 1:32 | 1:47 |
| 18.8 km | Bottled water | 1:29 | 1:47 | 2:05 |
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.
1:40 finish
4:44 per km
- 50 g carbs per hour
- 3 gels, first at 0:19 (4 km)
- 600 to 900 ml fluid per hour
2:00 finish
5:41 per km
- 50 g carbs per hour
- 4 gels, first at 0:23 (4 km)
- 600 to 900 ml fluid per hour
2:20 finish
6:38 per km
- 50 g carbs per hour
- 4 gels, first at 0:27 (4 km)
- 600 to 900 ml fluid per hour
1:40 finish
4:44 per km
- 60 g carbs per hour
- 3 gels, first at 0:19 (4 km)
- 600 to 900 ml fluid per hour
2:00 finish
5:41 per km
- 60 g carbs per hour
- 4 gels, first at 0:23 (4 km)
- 600 to 900 ml fluid per hour
2:20 finish
6:38 per km
- 60 g carbs per hour
- 5 gels, first at 0:42 (6.4 km)
- 600 to 900 ml fluid per hour
1:40 finish
4:44 per km
- 75 g carbs per hour
- 4 gels, first at 0:19 (4 km)
- 600 to 900 ml fluid per hour
2:00 finish
5:41 per km
- 75 g carbs per hour
- 5 gels, first at 0:23 (4 km)
- 600 to 900 ml fluid per hour
2:20 finish
6:38 per km
- 75 g carbs per hour
- 6 gels, first at 0:27 (4 km)
- 600 to 900 ml fluid per hour
Race-day facts
- Date
- Sunday, 12 September 2027
- Start
- 10:50
- Distance
- 21.1 km
Great North Run fueling FAQ
Where are the water stations on the Great North Run?
There are 6 aid stations and all of them have water: at 4 km, 6.4 km, 9.5 km, 13.5 km, 16.1 km and 18.8 km.
Are there gels on the Great North Run course?
The organizer lists no gels on the course, so carry every gel you plan to take.
When does the Great North Run start?
The race is on Sunday, 12 September 2027, starting at 10:50 local time. Check the organizer's runner information in race week, since wave times can change.
How many gels do I need for the Great North Run?
It depends on your finish time and how much carbohydrate you have practised taking. At a steady target, a 2:00 finish uses about 4 gels of 25 g, or 60 g of carbs per hour. Enter your own pace, weight and gel in the calculator to get your number.