Race plan calculator
Start with a generic half marathon, marathon, or ultra, then connect a course if you want your plan aligned to aid stations.
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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.
Race calculators by course
All 134 courses we have mapped with their aid stations. Each page shows where the water and gels are and when you reach them at your pace.
Marathons
October
- Amsterdam MarathonAmsterdam, Netherlands
- Casablanca International MarathonCasablanca, Morocco
- Chicago MarathonChicago, USA
- Detroit Free Press MarathonDetroit, United States
- Dresden MarathonDresden, Germany
- Dublin MarathonDublin, Ireland
- Frankfurt MarathonFrankfurt, Germany
- Heineken 0.0 MarathonLjubljana, Slovenia
- Lisbon MarathonLisbon, Portugal
- Long Beach MarathonLong Beach, USA
- Long View MarathonFort Collins to Loveland, CO, United States
- Marathon Eryri (Snowdonia Marathon)Llanberis, Wales
- Melbourne MarathonMelbourne, Australia
- Munich MarathonMunich, Germany
- PEI MarathonCharlottetown, Canada
- TCS Toronto Waterfront MarathonToronto, Canada
- Valley Harvest MarathonWolfville, Canada
November
December
March
April
- Athens Ohio MarathonAthens, OH, USA
- Big Sur International MarathonBig Sur, USA
- Blue Ridge MarathonRoanoke, USA
- Boston MarathonBoston, United States
- Eugene MarathonEugene, OR, United States
- Hamburg MarathonHamburg, Germany
- Hogeye MarathonSpringdale, United States
- Leuven MarathonLeuven, Belgium
- London MarathonLondon, United Kingdom
- Madrid MarathonMadrid, Spain
- Manchester MarathonManchester, UK
- Milan MarathonMilan, Italy
- Oklahoma City Memorial MarathonOklahoma City, United States
- Paris MarathonParis, France
- Rotterdam MarathonRotterdam, Netherlands
- Runtastic MarathonProvo, United States
- Vienna City MarathonVienna, Austria
- Zurich MarathonZurich, Switzerland
May
- Blue Nose MarathonHalifax, Canada
- Cape Town MarathonCape Town, South Africa
- Cincinnati Flying Pig MarathonCincinnati, United States
- Copenhagen MarathonCopenhagen, Denmark
- Edinburgh MarathonEdinburgh, UK
- La Crosse MarathonLa Crosse, United States
- Lincoln MarathonLincoln, United States
- Ogden MarathonOgden, United States
- Prague MarathonPrague, Czech Republic
- Saskatchewan Marathon Brainsport 42.2KSaskatoon, Canada
- Servus Calgary MarathonCalgary, Canada
- Stockholm MarathonStockholm, Sweden
- Tamarack Homes Ottawa International MarathonOttawa, Canada
- Toronto MarathonToronto, Canada
- University Hospitals Cleveland MarathonCleveland, United States
June
August
Half marathons
October
- Cardiff Half MarathonCardiff, Wales
- Casablanca Half-MarathonCasablanca, Morocco
- Dresden Half MarathonDresden, Germany
- Half marathon Generali ZAMELjubljana, Slovenia
- Long View Half MarathonFort Collins to Loveland, CO, United States
- PEI Half MarathonCharlottetown, Canada
- Portland Half MarathonPortland, United States
- Royal Parks Half MarathonLondon, UK
- SCARA Skyrace (OMU Marathon)Bran, Romania
- TCS Toronto Waterfront Half MarathonToronto, Canada
- Valencia Half MarathonValencia, Spain
- Valley Harvest Half MarathonWolfville, Canada
April
- adidas PremiarhalvanStockholm, Sweden
- Athens Ohio Half MarathonAthens, OH, USA
- Berlin Half MarathonBerlin, Germany
- Blue Ridge Half MarathonRoanoke, USA
- Desert RATS Trail Running Festival by UTMB 21KFruita, Colorado, United States
- Hogeye Half MarathonSpringdale, United States
- Leuven Half MarathonLeuven, Belgium
- Prague Half MarathonPrague, Czech Republic
- Wiener Staedtische Half MarathonVienna, Austria
May
- Blue Nose Half MarathonHalifax, Canada
- Gothenburg Half MarathonGothenburg, Sweden
- La Crosse Half MarathonLa Crosse, United States
- Ogden Half MarathonOgden, United States
- Ottawa Half Marathon presented by DesjardinsOttawa, Canada
- Saskatchewan Marathon Eb's Source for Adventure 21.1KSaskatoon, Canada
- Servus Calgary Half MarathonCalgary, Canada
- Toronto Half MarathonToronto, Canada
- University Hospitals Cleveland Half MarathonCleveland, United States
June
July
August
10K and 5K
Ultras and trail
Months follow the last known race date. Races with no known date sit at the end of each group.
How to build your race plan
- 1Pick a generic half marathon, marathon, or ultra, or connect a mapped course to align the plan to real aid stations.
- 2Enter your target finish time or pace so fuel can be scheduled by the clock rather than by distance.
- 3Set your body weight, sweat profile, and expected weather, which together drive fluid and sodium targets.
- 4Choose the gel, drink mix, or chew you actually train with so the carb maths matches the products in your pockets.
- 5Review the timed plan, then rehearse it in a long run before race day rather than trying it for the first time on the start line.
What the numbers are based on
- Carbohydrate targets follow the widely used 30 to 60 g per hour range for endurance racing, with higher intakes only for athletes who have trained their gut to tolerate them.
- Fluid needs vary enormously between runners, so a sweat-rate estimate beats any fixed millilitres-per-hour rule.
- Sodium matters most in long, hot races and for athletes who finish sessions with visible salt on their skin and kit.
- Caffeine is planned as a total race dose rather than per gel, because it is easy to stack far more than you rehearsed.
- A plan you can execute while tired beats a theoretically optimal plan you abandon at halfway.
Race plan calculator FAQ
What does the race plan calculator do?
It turns your race distance, target finish time, body metrics, weather, and chosen fuel products into a timed race-day plan: how many carbs per hour to take, when to take each gel or drink, and roughly how much fluid and sodium to aim for.
Is the race plan calculator free?
Yes. The calculator is free to use and needs no account. The Mavr app adds training-aware daily nutrition around the race and lets you save fuel kits and rehearse the plan in training.
Can I build a plan for a specific race course?
Yes. Connecting a mapped course aligns the plan to that race's real aid stations, so your fuel and fluid timings land where drinks are actually available instead of at arbitrary intervals.
How many carbs per hour should my race plan use?
Most endurance runners land between 30 and 60 g of carbohydrate per hour. Trained athletes racing longer than about two and a half hours can work toward 90 g per hour, but only after practising that intake repeatedly in training.
Should I use this plan without practising it?
No. Rehearse the plan in at least one or two long runs at similar intensity and, ideally, similar weather. Race day is the worst possible time to discover that a product or a carb target does not sit well.
Calculators by distance
- Marathon fuel calculatorGel timing, hydration, sodium, caffeine, and pre-race carbs for 42.2 km.
- Half marathon fuel calculatorFuel planning for 21.1 km race efforts from 60 minutes to 2+ hours.
- Ultra marathon fuel calculator50K, 50 mile, 100K, 100 mile, and custom ultra race fueling.
- Hyrox nutrition calculatorCarb-load, breakfast, caffeine, and gels timed to the eight stations.
Keep reading
- Complete marathon fueling guideTraining through race day.
- Carbs per hour while runningPick a target you can absorb.
- How to test your sweat rateThe number behind your fluid plan.
- What to eat before a marathonCarb load, dinner, and race breakfast by start time.
- What to eat the night before a raceDinner by distance, timing, and what to avoid.
- Salt tablets for runnersWho needs sodium, how much, and when it does nothing.
- All race fueling guidesEvery carb, gel and hydration article.