MAVR BlogApril 6, 20268 min read
Running Fueling Strategy for 5K, 10K, Half Marathon, and Marathon
A practical distance-by-distance fueling guide for runners, with simple carb and gel targets you can apply in training and on race day.
RunningRace FuelingPerformance
Most runners either underfuel shorter races or overcomplicate longer ones. This guide gives you straightforward targets by distance so your energy stays stable from start to finish.
Carb Targets by Race Distance
| Feature | Distance | Typical Duration | Carb Target |
|---|---|---|---|
| 5K / 10K | 20–60 min | No in-race carbs needed for most runners | |
| Half Marathon | 75–150 min | 30–45g carbs/hour | |
| Marathon | 2–5 hours | 45–75g carbs/hour |
Simple Race-Day Timeline
- 2–3 hours pre-race: 1–2g carbs/kg from familiar foods.
- 10–15 minutes pre-start: 20–25g quick carbs.
- Half marathon+: first gel around 30–40 minutes, then every 30–40 minutes.
- Hydrate to thirst and include sodium in warm conditions.