Free Fuel Planner

A fueling schedule you can actually follow.

Give us the effort, expected time, and conditions. Get a simple carbohydrate rhythm, hydration starting point, packing list, and three products worth testing.

3 quick answers

Build the working plan

1 What are you fueling?

2 How long will it take?

hoursminutes

3 What will conditions feel like?

The defaults work for a first pass.

Your working plan

Half · 1:55

Updates instantly

55gcarbohydrate / hour

29 minfuel rhythm

14-20 ozfluid starting range / hour

Before

Start fed and hydrated

Use a familiar pre-run meal. Do not introduce a new product here.

29 min

Serving 1: Honey Stinger Gold Energy Gel

About mile 3.3 · 27g carbohydrate

58 min

Serving 2: Honey Stinger Gold Energy Gel

About mile 6.6 · 27g carbohydrate

1:27

Serving 3: Honey Stinger Gold Energy Gel

About mile 9.9 · 27g carbohydrate

Pack this3 × Honey Stinger Gold Energy Gel

14-20 oz fluids/hr as a starting range, adjusted to your sweat rate
300-500mg sodium/hr as a broad starting range
One familiar backup serving when practical

Practice, then personalize.Fluid and sodium needs vary widely. Avoid forcing fluid, test this on long runs, and stop using anything that causes symptoms.

Products to practice

Three options worth testing

Nutrition fit comes first. Taste, texture, and gut tolerance still have to be proven on your own training runs.

Schedule uses: Honey Stinger Gold Energy Gel

Best starting pointIn your schedule

The cleanest fit for this plan

Honey Stinger Gold Energy Gel

Its serving size creates a practical rhythm for the target in your plan.

27g carbs50mg sodium0mg caffeine

Know before you buyFlavor and texture still need a real long-run test before race day.

Amazon Running Warehouse

Gentler option

A simpler product to practice

Precision Fuel & Hydration PF 30 Gel

No caffeine, with a manageable 30g carbohydrate serving.

30g carbs0mg sodium0mg caffeine

Know before you buyFlavor and texture still need a real long-run test before race day.

Amazon Running Warehouse

Higher-output option

More carbohydrate per serving

Maurten Gel 160

40g carbohydrate per serving reduces how many packets you need.

40g carbs80mg sodium0mg caffeine

Know before you buyA larger carbohydrate serving can be efficient, but it deserves gut practice.

Amazon Running Warehouse

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Already know what works?

Browse the full fuel catalog

Search and filter every usable product without crowding the main plan.

The part that matters

Practice the plan before race day

Record what worked without making a training log the center of this tool.

Put it into training

Practice this rhythm on the right long runs.

Choose a free plan, then use training to make the fuel plan familiar.

Choose a training plan

A responsible starting point, not a prescription.

The calculator uses broad endurance-sport carbohydrate ranges and deliberately labels fluid and sodium as starting ranges. Individual needs, health conditions, medications, and environmental exposure can change what is appropriate.