Race-Day Fueling Practice
Workout - Race-Day Fueling Practice
- 10min @ 6'00''/km
- 4 lots of:
- 12min @ 4'30''/km
- 5min @ 5'30''/km
- 10min @ 6'00''/km
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The FOD Runner’s Fueling Strategy For My Marathon And Long Run Workouts. Key takeaways below. Watch the full video for the rest.
Key points
- During long runs, test your marathon fueling plan. 150 to 300 kcal per hour is the target range, depending on weight, gender, and sweat rate.
- Andrew’s approach: a gel every 30 minutes plus water. Keeps you energized and reduces GI distress risk.
- His 4 x 12-minute repeats at half-marathon pace (around 2 miles each) with 5-minute recovery jogs is structured like race day. See Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them for how to build these sessions in.
- Sip a gel over roughly a mile rather than downing it at once. Gentler on sensitive stomachs.
Workout example
- Warm-up: 10 min easy jog.
- 4 repeats of 12 min at half-marathon effort (around 2 miles each) with 5 min easy jog between. The same principle applies to 10K racing. See Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
- Fueling plan:
- 250 ml of water in a bottle.
- One gel after the first 12-min block and another after the third (roughly every 30 min). The same intensity principle drives Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
- Water during the 5-min recovery jogs and after.
- Total time: about 1 hour with warm-up. Around 220 to 250 kcal/hr (two gels plus water).
Closing note
Run this fueling-focused long session and adjust gel timing and water in the Pacing app.