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 has a great video on Fueling Strategy For My Marathon And Long Run Workouts, and we’ve pulled out the key takeaways so you can put this into practice right away. Watch the full video to dive deeper into the details.
Key Points
- During long runs, test your marathon fueling plan; 150‑300 kcal per hour is the target range, though your exact number depends on weight, gender, and sweat rate.
- Andrew’s approach: take a gel every 30 minutes and drink water throughout. This keeps you energized and reduces the risk of GI distress.
- His 4 × 12‑minute repeats at half‑marathon pace (roughly 2 miles each) are separated by 5‑minute recovery jogs—it’s structured like race day. Long interval sessions like this are foundational for marathon success; our deep dive into Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them covers how to build these sessions into your training.
- Rather than downing a gel all at once, sip it over roughly a mile. This gentler approach works better for runners with sensitive guts than trying to take it all in one shot.
Workout Example
- Warm‑up: easy jog for 10 minutes.
- Perform 4 repeats of 12 minutes at half‑marathon effort (≈2 miles per repeat) with 5 minutes of easy jogging between each. These sustained, hard repeats build the kind of endurance that transfers to shorter distances too—our guide on Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance explains how this same principle applies to 10K racing.
- Fueling plan:
- Carry 250 ml of water in a bottle.
- Take one gel after the first 12‑minute block and another after the third block (roughly every 30 minutes). High-effort blocks trigger the adaptations your body needs; that’s the same reason shorter, punchier repeats matter in Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
- Drink water during the 5‑minute recovery jogs and after you finish.
- Total workout time: about 1 hour (warmup included) – at this fueling rate, you’ll take in roughly 220‑250 kcal/hr (two gels plus water).
Closing Note
Run this fueling‑focused long session today and adjust the gel timing and water amount based on how it feels, then dial it in further with the Pacing app. Solid running fuel habits build faster runners—now get out there.