Fuel the long run
Fuel planner.
Runs over 75 mins need carbs. Aim for 30 to 60g per hour up to about 2 hours, then 60 to 90g beyond that. One gel is about 25g.
Try 1:30 or 90. That means 1 hour 30, or 90 minutes.
Why fuelling matters. Your legs carry roughly 90 minutes of stored fuel, then the tank runs low and your pace fades. Sipping carbs keeps you steady to the end. This plan multiplies your run time by your chosen rate per hour, counting one gel as about 25g. Based on widely used endurance guidance, including American College of Sports Medicine advice of 30 to 60g of carbs per hour, rising toward 90g on longer runs.
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