New York City Marathon fueling plan

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

Grey dots are the 20 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.

New York City Marathon

Sunday 1 November, 10:10 start

Distance
42.2 km
Aid stations
20, all with water and sports drink
Gels on the course
Mile 12 and 18
Fruit
Mile 21
Race
Distance
Optional

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

Minutes and seconds, like 5:30.

Fuel

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

Water during the race
About you
Sex
Weather and sweat
Race-day weather
Sweat rate
Salt in your sweat

Salty if your kit shows white marks after long runs.

New York City Marathon

42.2 km, New York City

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 New York City 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.

DistanceWhat is there3:30 finish4:00 finish4:30 finish
Mile 3 (4.8 km)Water, Sports Drink0:240:270:31
Mile 4 (6.4 km)Water, Sports Drink0:320:370:41
Mile 6 (9.7 km)Water, Sports Drink0:480:551:02
Mile 8 (12.9 km)Water, Sports Drink1:041:131:22
Mile 10 (16.1 km)Water, Sports Drink1:201:321:43
Mile 11 (17.7 km)Water, Sports Drink1:281:411:53
Mile 12 (19.3 km)Water, Sports Drink, Gel1:361:502:04
Mile 13 (20.9 km)Water, Sports Drink1:441:592:14
Mile 14 (22.5 km)Water, Sports Drink1:522:082:24
Mile 15 (24.1 km)Water, Sports Drink2:002:172:34
Mile 16 (25.8 km)Water, Sports Drink2:082:262:45
Mile 17 (27.4 km)Water, Sports Drink2:162:362:55
Mile 18 (29 km)Water, Sports Drink, Gel2:242:453:05
Mile 19 (30.6 km)Water, Sports Drink2:322:543:16
Mile 20 (32.2 km)Water, Sports Drink2:403:033:26
Mile 21 (33.8 km)Water, Sports Drink, Bananas2:483:123:36
Mile 22 (35.4 km)Water, Sports Drink2:563:213:47
Mile 23 (37 km)Water, Sports Drink3:043:313:57
Mile 24 (38.6 km)Water, Sports Drink3:123:404:07
Mile 25 (40.2 km)Water, Sports Drink3:203:494:17

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

  • 75 g carbs per hour
  • 10 gels, first at 0:24 (Mile 3 (4.8 km))
  • 600 to 900 ml fluid per hour

4:00 finish

9:09 per mile

  • 75 g carbs per hour
  • 11 gels, first at 0:27 (Mile 3 (4.8 km))
  • 600 to 800 ml fluid per hour

4:30 finish

10:18 per mile

  • 75 g carbs per hour
  • 13 gels, first at 0:31 (Mile 3 (4.8 km))
  • 600 to 800 ml fluid per hour
Get your plan for your pace

Race-day facts

Date
Sunday, 1 November 2026
Start
10:10
Distance
26.2 miles (42.2 km)
Full guide
New York City Marathon fueling guide

New York City Marathon fueling FAQ

Where are the water stations on the New York City Marathon?

There are 20 aid stations and all of them have water: at Mile 3 (4.8 km), Mile 4 (6.4 km), Mile 6 (9.7 km), Mile 8 (12.9 km), Mile 10 (16.1 km), Mile 11 (17.7 km), Mile 12 (19.3 km), Mile 13 (20.9 km), Mile 14 (22.5 km), Mile 15 (24.1 km), Mile 16 (25.8 km), Mile 17 (27.4 km), Mile 18 (29 km), Mile 19 (30.6 km), Mile 20 (32.2 km), Mile 21 (33.8 km), Mile 22 (35.4 km), Mile 23 (37 km), Mile 24 (38.6 km) and Mile 25 (40.2 km). All of them also serve a sports drink.

Are there gels on the New York City Marathon course?

Yes, the organizer lists gels at Mile 12 (19.3 km) and Mile 18 (29 km). Carry your own as well, so your plan does not depend on a single table.

When does the New York City Marathon start?

The race is on Sunday, 1 November 2026, starting at 10:10 local time. Check the organizer's runner information in race week, since wave times can change.

How many gels do I need for the New York City 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.

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