Pre-exercise: Solid 225
Aim for 25-40 grams of carbohydrates
Long run
40-120 min for track runners
70-160 min for long-distance runners
Low intensity running that’s slower than marathon pace, but not necessarily constant for the whole session. More commonly used for marathon training plans.
What is a long run?
How to fuel
Download the guide
Maurten recommends
Pre-exercise
1-4 hours before
1 x Solid 225 or
1 x Solid C 225
Warm-up
10-30min
Nothing
Maurten recommends:
Main session: One Gel 100 or Gel 160 per hour
What’s the difference between Maurten Gel 100 and Gel 160?
Why should I use sports nutrition with Caffeine?
Main set
40-160min
Per hour:
1 x Gel 160 or
1 x Gel 100 Caf 100 or
1x Gel 100
Cool down
10-30 min
Nothing