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Home / The Fuel Guides / Long run

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: Solid 225
Aim for 25-40 grams of carbohydrates

Pre-exercise
1-4 hours before

1 x Solid 160 or
1 x Solid C 160

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