Honolulu Marathon fueling plan
Where every Honolulu Marathon 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.
Honolulu Marathon
Sunday 13 December, 5:00 start
- Distance
- 42.2 km
- Aid stations
- 17, all with water
- Gels on the course
- Mile 9, 12, 15 and 20
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 Honolulu 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 |
|---|---|---|---|---|
| Mile 2.2 (3.6 km) | S King St by Iolani Palace | 0:18 | 0:20 | 0:23 |
| Mile 4 (6.5 km) | Kapiolani Blvd at Mahukona St | 0:32 | 0:37 | 0:42 |
| Mile 5.8 (9.3 km) | Kalakaua Ave at Liliuokalani Ave | 0:46 | 0:53 | 1:00 |
| Mile 6.5 (10.4 km) | Monsarrat Ave at Honolulu Zoo | 0:52 | 0:59 | 1:07 |
| Mile 9 (14.5 km) | Diamond Head Rd at 22nd Ave - Gels | 1:12 | 1:22 | 1:33 |
| Mile 10.6 (17 km) | Kilauea Ave near Kahala Elementary | 1:25 | 1:37 | 1:49 |
| Mile 12 (19.3 km) | Kalanianaole Hwy near Analii St - Gels | 1:36 | 1:50 | 2:04 |
| Mile 14.3 (23 km) | Kalanianaole Hwy near Paiko Dr | 1:54 | 2:11 | 2:27 |
| Mile 15 (24.1 km) | Kalanianaole Hwy at Bay St - Gels | 2:00 | 2:17 | 2:34 |
| Mile 16.3 (26.2 km) | Hawaii Kai Dr on the east side of the loop | 2:10 | 2:29 | 2:48 |
| Mile 17.5 (28.2 km) | Kalanianaole Hwy at Keahole St | 2:20 | 2:40 | 3:00 |
| Mile 19 (30.6 km) | Kalanianaole Hwy near Niuiki Circle | 2:32 | 2:54 | 3:16 |
| Mile 20 (32.2 km) | Kalanianaole Hwy near Nenue St - Gels | 2:40 | 3:03 | 3:26 |
| Mile 22.3 (35.9 km) | Kealaolu Ave at Waialae Country Club | 2:59 | 3:24 | 3:50 |
| Mile 23.1 (37.1 km) | Kahala Ave near Koloa St | 3:05 | 3:31 | 3:57 |
| Mile 24 (38.7 km) | Kahala Ave near Diamond Head Rd | 3:13 | 3:40 | 4:08 |
| Mile 25.7 (41.4 km) | Kalakaua Ave near Poni Moi Rd | 3:26 | 3:55 | 4:25 |
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
8:01 per mile
- 50 g carbs per hour
- 7 gels, first at 0:18 (Mile 2.2 (3.6 km))
- 600 to 900 ml fluid per hour
4:00 finish
9:09 per mile
- 50 g carbs per hour
- 8 gels, first at 0:20 (Mile 2.2 (3.6 km))
- 600 to 800 ml fluid per hour
4:30 finish
10:18 per mile
- 50 g carbs per hour
- 9 gels, first at 0:23 (Mile 2.2 (3.6 km))
- 600 to 800 ml fluid per hour
3:30 finish
8:01 per mile
- 75 g carbs per hour
- 10 gels, first at 0:18 (Mile 2.2 (3.6 km))
- 600 to 900 ml fluid per hour
4:00 finish
9:09 per mile
- 75 g carbs per hour
- 11 gels, first at 0:20 (Mile 2.2 (3.6 km))
- 600 to 800 ml fluid per hour
4:30 finish
10:18 per mile
- 75 g carbs per hour
- 13 gels, first at 0:23 (Mile 2.2 (3.6 km))
- 600 to 800 ml fluid per hour
3:30 finish
8:01 per mile
- 100 g carbs per hour
- 13 gels, first at 0:18 (Mile 2.2 (3.6 km))
- 600 to 900 ml fluid per hour
4:00 finish
9:09 per mile
- 100 g carbs per hour
- 15 gels, first at 0:20 (Mile 2.2 (3.6 km))
- 600 to 800 ml fluid per hour
4:30 finish
10:18 per mile
- 100 g carbs per hour
- 17 gels, first at 0:23 (Mile 2.2 (3.6 km))
- 600 to 800 ml fluid per hour
Race-day facts
- Date
- Sunday, 13 December 2026
- Start
- 5:00
- Distance
- 26.2 miles (42.2 km)
- Elevation gain
- 195 m
- Full guide
- Honolulu Marathon fueling guide
Honolulu Marathon fueling FAQ
Where are the water stations on the Honolulu Marathon?
There are 17 aid stations and all of them have water: at Mile 2.2 (3.6 km), Mile 4 (6.5 km), Mile 5.8 (9.3 km), Mile 6.5 (10.4 km), Mile 9 (14.5 km), Mile 10.6 (17 km), Mile 12 (19.3 km), Mile 14.3 (23 km), Mile 15 (24.1 km), Mile 16.3 (26.2 km), Mile 17.5 (28.2 km), Mile 19 (30.6 km), Mile 20 (32.2 km), Mile 22.3 (35.9 km), Mile 23.1 (37.1 km), Mile 24 (38.7 km) and Mile 25.7 (41.4 km). 12 of them also serve a sports drink.
Are there gels on the Honolulu Marathon course?
Yes, the organizer lists gels at Mile 9 (14.5 km), Mile 12 (19.3 km), Mile 15 (24.1 km) and Mile 20 (32.2 km). Carry your own as well, so your plan does not depend on a single table.
When does the Honolulu Marathon start?
The race is on Sunday, 13 December 2026, starting at 5:00 local time. Check the organizer's runner information in race week, since wave times can change.
How many gels do I need for the Honolulu 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.
More race calculators
Keep reading
- Honolulu Marathon fueling guideRace-day details, three runner plans, and a race-week checklist.
- How many gels for a marathonA table by finish time.
- What to eat the night before a raceCarbs by distance and 12 dinners.
- Salt tablets for runnersSodium per hour by sweat rate.
- All race fueling guidesEvery carb, gel and hydration article.