Kiawah Island Marathon fueling plan
Where every Kiawah Island 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.
Kiawah Island Marathon
Saturday 12 December, 8:00 start
- Distance
- 42.2 km
- Aid stations
- 15, all with water and sports drink
- Fruit
- At 8 stations
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 Kiawah Island Marathon 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 | 3:30 finish | 4:00 finish | 4:30 finish |
|---|---|---|---|---|
| Mile 2 (3.2 km) | Water, Powerade | 0:16 | 0:18 | 0:20 |
| Mile 3.5 (5.6 km) | Water, Powerade, Oranges, Bananas | 0:28 | 0:32 | 0:36 |
| Mile 4.5 (7.2 km) | Water, Powerade, Oranges, Bananas | 0:36 | 0:41 | 0:46 |
| Mile 7 (11.3 km) | Water, Powerade, Nerds Gummy Clusters | 0:56 | 1:04 | 1:12 |
| Mile 8 (12.9 km) | Water, Powerade, Oranges, Bananas | 1:04 | 1:13 | 1:23 |
| Mile 11 (17.7 km) | Water, Powerade, Oranges, Bananas | 1:28 | 1:41 | 1:53 |
| Mile 12.5 (20.1 km) | Water, Powerade, Nerds Gummy Clusters | 1:40 | 1:54 | 2:09 |
| Mile 14.5 (23.3 km) | Water, Powerade, Oranges, Bananas | 1:56 | 2:13 | 2:29 |
| Mile 16.5 (26.6 km) | Water, Powerade, Pretzels | 2:12 | 2:31 | 2:50 |
| Mile 19 (30.6 km) | Water, Powerade, Oranges, Bananas | 2:32 | 2:54 | 3:16 |
| Mile 20.5 (33 km) | Water, Powerade, Pretzels | 2:44 | 3:08 | 3:31 |
| Mile 21.5 (34.6 km) | Water, Powerade, Coke, Doughnut Holes | 2:52 | 3:17 | 3:41 |
| Mile 23 (37 km) | Water, Powerade, Nerds Gummy Clusters, Oranges | 3:04 | 3:30 | 3:57 |
| Mile 24.5 (39.4 km) | Water, Powerade, Oranges, Bananas | 3:16 | 3:44 | 4:12 |
| Mile 25.5 (41 km) | Water, Powerade | 3:24 | 3:53 | 4:22 |
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 0:28 (Mile 3.5 (5.6 km))
- 600 to 900 ml fluid per hour
4:00 finish
9:09 per mile
- 50 g carbs per hour
- 8 gels, first at 0:18 (Mile 2 (3.2 km))
- 600 to 800 ml fluid per hour
4:30 finish
10:18 per mile
- 50 g carbs per hour
- 9 gels, first at 0:20 (Mile 2 (3.2 km))
- 600 to 800 ml fluid per hour
3:30 finish
8:01 per mile
- 75 g carbs per hour
- 10 gels, first at 0:16 (Mile 2 (3.2 km))
- 600 to 900 ml fluid per hour
4:00 finish
9:09 per mile
- 75 g carbs per hour
- 11 gels, first at 0:18 (Mile 2 (3.2 km))
- 600 to 800 ml fluid per hour
4:30 finish
10:18 per mile
- 75 g carbs per hour
- 13 gels, first at 0:20 (Mile 2 (3.2 km))
- 600 to 800 ml fluid per hour
3:30 finish
8:01 per mile
- 100 g carbs per hour
- 13 gels, first at 0:16 (Mile 2 (3.2 km))
- 600 to 900 ml fluid per hour
4:00 finish
9:09 per mile
- 100 g carbs per hour
- 15 gels, first at 0:18 (Mile 2 (3.2 km))
- 600 to 800 ml fluid per hour
4:30 finish
10:18 per mile
- 100 g carbs per hour
- 17 gels, first at 0:20 (Mile 2 (3.2 km))
- 600 to 800 ml fluid per hour
Race-day facts
- Date
- Saturday, 12 December 2026
- Start
- 8:00
- Distance
- 26.2 miles (42.2 km)
- Full guide
- Kiawah Island Marathon fueling guide
Kiawah Island Marathon fueling FAQ
Where are the water stations on the Kiawah Island Marathon?
There are 15 aid stations and all of them have water: at Mile 2 (3.2 km), Mile 3.5 (5.6 km), Mile 4.5 (7.2 km), Mile 7 (11.3 km), Mile 8 (12.9 km), Mile 11 (17.7 km), Mile 12.5 (20.1 km), Mile 14.5 (23.3 km), Mile 16.5 (26.6 km), Mile 19 (30.6 km), Mile 20.5 (33 km), Mile 21.5 (34.6 km), Mile 23 (37 km), Mile 24.5 (39.4 km) and Mile 25.5 (41 km). All of them also serve a sports drink.
Are there gels on the Kiawah Island Marathon course?
The organizer lists no gels on the course, so carry every gel you plan to take.
When does the Kiawah Island Marathon start?
The race is on Saturday, 12 December 2026, starting at 8:00 local time. Check the organizer's runner information in race week, since wave times can change.
How many gels do I need for the Kiawah Island 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
- Kiawah Island 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.