United Airlines NYC Half fueling plan

Where every United Airlines NYC Half water and gel station falls at your pace, plus a carb and sodium plan built for your finish time.

Grey dots are the 8 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.

United Airlines NYC Half

Sunday 15 March, 7:20 start

Distance
21.1 km
Aid stations
8, all with water and sports drink
Gels on the course
Mile 8.2
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 72 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.

United Airlines NYC Half

21.1 km, New York

1:56:02

Finish time at 5:30 per km

Carbs per hour
75 g
Gels
5
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 United Airlines NYC Half aid station, and when you reach it

Time on the clock from your start, at an even pace. The orange dot marks the gel station.

DistanceWhat is there1:40 finish2:00 finish2:20 finish
Mile 1.3 (2.1 km)Water, Gatorade0:100:120:14
Mile 2 (3.2 km)Water, Gatorade0:150:180:21
Mile 3.7 (6 km)Water, Gatorade0:280:340:40
Mile 6.1 (9.8 km)Water, Gatorade0:470:561:05
Mile 8.2 (13.2 km)Water, Gatorade, Maurten gels1:031:151:28
Mile 9.8 (15.8 km)Water, Gatorade1:151:301:45
Mile 11.3 (18.2 km)Water, Gatorade1:261:432:01
Mile 12.2 (19.6 km)Water, Gatorade1:331:522:10

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.

1:40 finish

7:38 per mile

  • 60 g carbs per hour
  • 3 gels, first at 0:15 (Mile 2 (3.2 km))
  • 600 to 900 ml fluid per hour

2:00 finish

9:09 per mile

  • 60 g carbs per hour
  • 4 gels, first at 0:34 (Mile 3.7 (6 km))
  • 600 to 900 ml fluid per hour

2:20 finish

10:41 per mile

  • 60 g carbs per hour
  • 5 gels, first at 0:21 (Mile 2 (3.2 km))
  • 600 to 900 ml fluid per hour
Get your plan for your pace

Race-day facts

Last race
Sunday, 15 March 2026
Start
7:20
Distance
13.1 miles (21.1 km)

United Airlines NYC Half fueling FAQ

Where are the water stations on the United Airlines NYC Half?

There are 8 aid stations and all of them have water: at Mile 1.3 (2.1 km), Mile 2 (3.2 km), Mile 3.7 (6 km), Mile 6.1 (9.8 km), Mile 8.2 (13.2 km), Mile 9.8 (15.8 km), Mile 11.3 (18.2 km) and Mile 12.2 (19.6 km). All of them also serve a sports drink.

Are there gels on the United Airlines NYC Half course?

Yes, the organizer lists gels at Mile 8.2 (13.2 km). Carry your own as well, so your plan does not depend on a single table.

How many gels do I need for the United Airlines NYC Half?

It depends on your finish time and how much carbohydrate you have practised taking. At a steady target, a 2:00 finish uses about 4 gels of 25 g, or 60 g of carbs per hour. Enter your own pace, weight and gel in the calculator to get your number.

More race calculators

Keep reading