LL Performance

Fuelling planner

Pick your race and goal time. Get your carbs, fluid and sodium per hour, and exactly when to take them.

01 Your race

02 You and the day

Body weight

Hottest it'll get during your race

15°C

Use the forecast for your finish, not the start. A 15°C start can be 23°C by the end.

High humidity (70%+) Check the forecast. Humid air makes the heat hit harder.

How trained is your gut?

How hard will you be working? (% of max HR)

Fuel, caffeine, sweat rate

How you'll fuel

Your gel

Electrolyte capsules (to top up sodium)

Add a caffeine plan

Make my own sports drink instead Sugar, salt and water. A fraction of the price.

Your sweat rate Optional. Leave blank and it's estimated.

L/hr

To test it: weigh yourself naked before and after an hour at race effort. Each kg lost is about a litre. Add back anything you drank.

Set your own carb target Optional. Can't go above your gut limit.

g/hr

Pick your race above. Your numbers show up here straight away.

Full plan locked

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Every gel, km by km and by the clock
Week-by-week gut training to hit your number
Race card for your lock screen and a printable wristband
Kit list, cost, and your carb load and refuel meals

You'll also get my newsletter on running, strength, nutrition and recovery. Unsubscribe whenever. Already signed up? Show my plan

Want a hand with the rest?

This sorts race day. If you want help with the training, strength and food that get you there, I coach a small number of runners 1-1. Message me and tell me what you're training for.

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Built by Liam Laverty (2:45 marathon, 1:16 half). Targets come from the sports nutrition research on carbs, fluid and sodium during exercise, scaled to your effort, size, heat and gut training. It's a starting point, not a prescription. Practise it in training before you trust it on race day.

Spot something off, or want something added? Email me at llperformancecoaching@gmail.com. I update this regularly. Last updated Nov 2026.

General guidance, not medical advice. Diabetic, pregnant or have a gut condition? Check with your doctor before changing how you fuel.

Fuelling planner

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Day before– g

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Want a hand with the rest?