Tools · Race plan .

Your race, planned from the day before to the finish.

With your distance, target time and weight, we give you paces, splits and what to eat and drink. Based on the ACSM and ISSN guidelines we explain in the School.

Distance Target time mm:ss or h:mm:ss Your weight (kg) Expected temperature Grams of carbohydrate per gel Check the label: usually 20–40 g Carbs per hour (optional) Empty = recommended I use caffeine

Fine-tune water with my sweat test (optional)

Weigh yourself without clothes before and after running about 60 minutes at race pace, in weather like race day. Note what you drink.

Weight before (kg) Weight after (kg) Drank (litres) Duration (min)

General guidance for healthy runners, not medical advice. Try everything on your long runs before race day. If you have a medical condition, ask your doctor or a registered dietitian.

Sources: ACSM/AND/DC 2016 (carbohydrate, pre-race meal), ACSM 2007 and DGE 2020 (fluids and sodium), ISSN 2021 (caffeine).