Fuel & Hydration Planner

Fluid, carbohydrate and gel needs per runner and for the whole pace group.

Finish time (h:mm:ss)

Expected group size

Carbohydrate per gel (g)

Heat (Stress Score above 140?)

Important

Guidance only. Runners with medical conditions should follow professional advice, and nobody should drink more than they need — over-drinking can be dangerous (hyponatremia).

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Pacer Academy by ML Pacer Coaching

Practical guidance for non-elite race pacers and race organisers: recruitment, training, race-day operations and post-race wrap-up.

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