La Crosse Marathon fueling plan
Where every La Crosse 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.
La Crosse Marathon
Saturday 2 May, 6:00 start
- Distance
- 42.2 km
- Aid stations
- 12, all with water and sports drink
- Gels on the course
- Mile 6, 12, 18.5 and 21
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 La Crosse 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 (3.2 km) | Aid Station 1 - 17876 Icebox Rd, Sparta - water, Gatorade | 0:16 | 0:18 | 0:21 |
| Mile 3.5 (5.6 km) | Aid Station 2 - Iberia Ave, Sparta - water, Gatorade | 0:28 | 0:32 | 0:36 |
| Mile 6 (9.7 km) | Aid Station 3 - S Commercial, Rockland - water, Gatorade, GU | 0:48 | 0:55 | 1:02 |
| Mile 9.5 (15.3 km) | Aid Station 4 - Bangor Village Park - water, Gatorade | 1:16 | 1:27 | 1:38 |
| Mile 12 (19.3 km) | Aid Station 5 - Linse Rd, West Salem - water, Gatorade, GU | 1:36 | 1:50 | 2:04 |
| Mile 14 (22.5 km) | Aid Station 6 - Mill St. West Salem - water, Gatorade | 1:52 | 2:08 | 2:24 |
| Mile 15.5 (24.9 km) | Aid Station 7 - Veterans Mem. Park, West Salem - water, Gatorade | 2:04 | 2:22 | 2:40 |
| Mile 18.5 (29.8 km) | Aid Station 8 - Middle of the Trail - water, Gatorade, GU | 2:28 | 2:49 | 3:10 |
| Mile 21 (33.8 km) | Aid Station 9 - Parking Lot at CTH B, La Crosse - water, Gatorade, GU | 2:48 | 3:12 | 3:36 |
| Mile 22.5 (36.2 km) | Aid Station 10 - Gillette St./River Valley Dr. - water, Gatorade | 3:00 | 3:26 | 3:52 |
| Mile 23.5 (37.8 km) | Aid Station 11 - River Valley Rd., La Crosse - water, Gatorade | 3:08 | 3:35 | 4:02 |
| Mile 24.5 (39.4 km) | Aid Station 12 - Lang Drive trail - water, Gatorade | 3:16 | 3:44 | 4:12 |
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 0:16 (Mile 2 (3.2 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 0:36 (Mile 3.5 (5.6 km))
- 600 to 800 ml fluid per hour
3:30 finish
8:01 per mile
- 75 g carbs per hour
- 10 gels, first at 0:16 (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 0:21 (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 0:21 (Mile 2 (3.2 km))
- 600 to 800 ml fluid per hour
Race-day facts
- Last race
- Saturday, 2 May 2026
- Start
- 6:00
- Distance
- 26.2 miles (42.2 km)
La Crosse Marathon fueling FAQ
Where are the water stations on the La Crosse Marathon?
There are 12 aid stations and all of them have water: at Mile 2 (3.2 km), Mile 3.5 (5.6 km), Mile 6 (9.7 km), Mile 9.5 (15.3 km), Mile 12 (19.3 km), Mile 14 (22.5 km), Mile 15.5 (24.9 km), Mile 18.5 (29.8 km), Mile 21 (33.8 km), Mile 22.5 (36.2 km), Mile 23.5 (37.8 km) and Mile 24.5 (39.4 km). All of them also serve a sports drink.
Are there gels on the La Crosse Marathon course?
Yes, the organizer lists gels at Mile 6 (9.7 km), Mile 12 (19.3 km), Mile 18.5 (29.8 km) and Mile 21 (33.8 km). Carry your own as well, so your plan does not depend on a single table.
How many gels do I need for the La Crosse 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.