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Home / The Fuel Guides / Half marathon

Half marathon

Based on two (2x Gel160) to three (3x Gel100) gels in total, equivalent to 75-80g of carbohydrates total:​

Sub75 min = 3:33 min/km = 60-64 g/h​

Sub90 min = 4:16 min/km = 50-53 g/h​

Sub105 min = 4:59 min/km = 43-46 g/h​

Sub120 min = 5:40 min/km = 38-40 g/h​

Sub135 min = 6:24 min/km = 33-36 g/h

Click to view timing splits with fueling How to fuel Download the guide

Preloading
The day before

Nothing

Pre-race
1-4 hours before

1 x Drink Mix 160 or
1 x Solid C 160

Maurten recommends:

Warm-up: Gel 100 Caf 100 or Gel 100 or Gel 160​
​
Why should I use sports nutrition with Caffeine?​
What’s the difference between Maurten Gel 100 and Gel 160?

During warm-up
15-45 min before

1 x Gel 100 Caf 100 or
1 x Gel 100 or
1 x Gel 160

Maurten recommends:

Race: Either Gel 100 at 6k and 12k or 1 x Gel 160​

What’s the difference between Maurten Gel 100 and Gel 160?

During the race

2 x Gel 100 or
1 x Gel 160