EnduranceKollective Half Marathon Fuel Plan

Half marathons require control, consistency, and a fuelling strategy that’s light but effective. Many runners don’t fuel at all, which leads to slow final kilometres and underperformance. Whether you're aiming to finish strong or hit a PB, fuelling makes the difference.

Key Fuelling Targets
30 to 60 grams of carbohydrates per hour
400 to 750 millilitres of fluid per hour
300 to 600 milligrams of sodium per hour

Simple Fuelling Strategy
Begin fuelling 15 to 20 minutes into the race. Most athletes only need one or two gels depending on race time and temperature. Use a 30g energy gel with 200mg of sodium for easy in race tracking — each gives you 30 grams of carbs and 200 milligrams of sodium.

Sip water at aid stations and preload with an energy and electrolyte drink mix 90 minutes before your race. If conditions are warm or the race is longer than 90 minutes, include a third gel or a small soft flask of C30 Drink Mix.

Example Half Marathon Plan
Take one gel at 30 minutes
Take a second at 75 minutes
Sip water or drink mix every 15 to 20 minutes depending on conditions

Pro Tip
Cool spring mornings can quickly turn warm by mid-race. Carry your fuel and consider carrying your hydration or adjust your plan at aid stations as the day heats up. A soft flask with electrolytes can be a game changer.

Closing Thought
A half marathon is short enough to go hard — but long enough to require a plan. Fuel early, hydrate consistently, and recover with purpose.