Publix Atlanta Marathon fueling plan
Where every Publix Atlanta 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.
Publix Atlanta Marathon
Sunday 2 March, 7:15 start
- Distance
- 42.2 km
- Aid stations
- 13, all with water and sports drink
- Gels on the course
- At 5 stations
- Fruit
- Mile 6.3, 14.4 and 18.2
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 Publix Atlanta 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 (3.5 km) | Water, Powerade | 0:18 | 0:20 | 0:23 |
| Mile 4 (6.4 km) | Water, Powerade | 0:32 | 0:37 | 0:41 |
| Mile 6.3 (10.1 km) | Water, Powerade, Honey Stinger Energy Gel and bananas | 0:50 | 0:58 | 1:05 |
| Mile 8 (12.9 km) | Water, Powerade | 1:04 | 1:13 | 1:22 |
| Mile 9.7 (15.6 km) | Water, Powerade, Honey Stinger Energy Gel and chews | 1:18 | 1:29 | 1:40 |
| Mile 11.5 (18.5 km) | Water, Powerade | 1:32 | 1:45 | 1:58 |
| Mile 12.8 (20.6 km) | Water, Powerade | 1:43 | 1:57 | 2:12 |
| Mile 14.4 (23.2 km) | Water, Powerade, Honey Stinger Energy Gel, chews, and bananas | 1:55 | 2:12 | 2:28 |
| Mile 16.3 (26.2 km) | Water, Powerade | 2:11 | 2:29 | 2:48 |
| Mile 18.2 (29.3 km) | Water, Powerade, Honey Stinger Energy Gel and bananas | 2:26 | 2:47 | 3:07 |
| Mile 20 (32.2 km) | Water, Powerade, Honey Stinger Energy Gel | 2:40 | 3:03 | 3:26 |
| Mile 22 (35.4 km) | Water, Powerade | 2:56 | 3:21 | 3:47 |
| Mile 24 (38.6 km) | Water, Powerade | 3:12 | 3:40 | 4:07 |
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 (3.5 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 (3.5 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 (3.5 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 (3.5 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 (3.5 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 (3.5 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 (3.5 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 (3.5 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 (3.5 km))
- 600 to 800 ml fluid per hour
Race-day facts
- Last race
- Sunday, 2 March 2025
- Start
- 7:15
- Distance
- 26.2 miles (42.2 km)
Publix Atlanta Marathon fueling FAQ
Where are the water stations on the Publix Atlanta Marathon?
There are 13 aid stations and all of them have water: at Mile 2.2 (3.5 km), Mile 4 (6.4 km), Mile 6.3 (10.1 km), Mile 8 (12.9 km), Mile 9.7 (15.6 km), Mile 11.5 (18.5 km), Mile 12.8 (20.6 km), Mile 14.4 (23.2 km), Mile 16.3 (26.2 km), Mile 18.2 (29.3 km), Mile 20 (32.2 km), Mile 22 (35.4 km) and Mile 24 (38.6 km). All of them also serve a sports drink.
Are there gels on the Publix Atlanta Marathon course?
Yes, the organizer lists gels at Mile 6.3 (10.1 km), Mile 9.7 (15.6 km), Mile 14.4 (23.2 km), Mile 18.2 (29.3 km) and Mile 20 (32.2 km). Carry your own as well, so your plan does not depend on a single table.
How many gels do I need for the Publix Atlanta 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.