Your pacing plan
Simulate race-day conditions
See how wind, heat or humidity would reshape this exact plan. Tap a preset below.
Your goal
Realistic finish in race-day conditions
Where +0:04 comes from
Course already in your goal pace Ā· wind: no effect
Course & plan at a glance
Goal pace
4:14/km
Tactic
Auto ā Positive split / fade
Steepest climb:
km 9ā10 (+0.8%)
Steepest descent:
km 40ā41 (-0.5%)
Run the first 10 km controlled, bank nothing, then hold steady through 30 km and manage the fade to the line.
Forecast
Plan forecast Ā· Oct 22, 2027, 12:00 PM
Overcast
11Ā°C
20%
chance of rain
3 km/h
E wind
76%
humidity
7Ā°C
dew point
Favourable
Race-day conditions (11Ā°C, dew point 7Ā°C) are close to ideal for your 2:59:00 goal: they add only about 0:04.
Pace by every kilometer
4:05/km ā 4:24/km
4:08/km ā 4:15/km
Run the opening flat km controlled and refuse to chase the crowd.
4:05/km ā 4:22/km
Let the slight downhill grades give you free speed, then settle back into rhythm.
4:10/km ā 4:15/km
Stay steady and hydrate as the temperature creeps up past 14Ā°C.
4:14/km ā 4:19/km
Accept the planned slowdown and keep your effort smooth as it warms to 15Ā°C.
4:15/km ā 4:25/km
Grind through the two slow late km and spend everything you have left.
PACE and CUMULATIVE already include the race-day forecast: wind, heat and humidity are baked in. Switch to Advanced to see the course terrain and weather effects broken out.
| Segment notes | Km | Pace | Cumulative (weather-adj.) |
|---|---|---|---|
| 1 | 4:13/km | 4:13 | |
| 2 | 4:15/km | 8:28 | |
| 3 | 4:08/km | 12:36 | |
| 4 | 4:13/km | 16:50 | |
| 5 | 4:15/km | 21:05 | |
| 6 | 4:13/km | 25:18 | |
| 7 | 4:08/km | 29:26 | |
| 8Gel: My own gel, 25 g. Wash it down with water. | 4:15/km | 33:41 | |
| 9 | 4:14/km | 37:55 | |
| 10 | 4:22/km | 42:17 | |
| 11 | 4:05/km | 46:23 | |
| 12 | 4:09/km | 50:32 | |
| 13 | 4:06/km | 54:37 | |
| 14 | 4:07/km | 58:44 | |
| 15 | 4:14/km | 1:02:58 | |
| 16Gel: My own gel, 25 g. Wash it down with water. | 4:12/km | 1:07:10 | |
| 17 | 4:12/km | 1:11:22 | |
| 18 | 4:09/km | 1:15:31 | |
| 19 | 4:11/km | 1:19:42 | |
| 20 | 4:10/km | 1:23:53 | |
| 21 | 4:10/km | 1:28:02 | |
| 22 | 4:10/km | 1:32:12 | |
| 23Gel: My own gel, 25 g. Wash it down with water. | 4:15/km | 1:36:27 | |
| 24 | 4:13/km | 1:40:40 | |
| 25 | 4:11/km | 1:44:51 | |
| 26 | 4:10/km | 1:49:01 | |
| 27 | 4:15/km | 1:53:16 | |
| 28 | 4:13/km | 1:57:29 | |
| 29 | 4:13/km | 2:01:42 | |
| 30Gel: My own gel, 25 g. Wash it down with water. | 4:15/km | 2:05:57 | |
| 31 | 4:14/km | 2:10:12 | |
| 32 | 4:15/km | 2:14:27 | |
| 33 | 4:16/km | 2:18:43 | |
| 34 | 4:18/km | 2:23:01 | |
| 35 | 4:16/km | 2:27:18 | |
| 36 | 4:19/km | 2:31:36 | |
| 37Gel: My own gel, 25 g. Wash it down with water. | 4:18/km | 2:35:54 | |
| 38 | 4:25/km | 2:40:19 | |
| 39 | 4:18/km | 2:44:37 | |
| 40 | 4:25/km | 2:49:02 | |
| 41 | 4:15/km | 2:53:16 | |
| 42 | 4:20/km | 2:57:36 | |
| 42.30.33 km | 4:23/km | 2:59:04 |
When to take a gel and how much, timed to your own splits.
Recipes change. Check the label of the exact flavor you buy.
Sets your caffeine limit and carb-loading amounts. We save it only on this device, never with the plan.
Gel plan
Without the pre-race gel
5 on the course + 1 spare Ā· plus 1 before the start
| Km | From start | Gel |
|---|---|---|
| Start | 12 min before | My own gel Ā· 25 g Wash it down with water. |
| 8 | 33:41 | My own gel Ā· 25 g Wash it down with water. |
| 16 | 1:07:10 | My own gel Ā· 25 g Wash it down with water. |
| 23 | 1:36:27 | My own gel Ā· 25 g Wash it down with water. |
| 30 | 2:05:57 | My own gel Ā· 25 g Wash it down with water. |
| 37 | 2:35:54 | My own gel Ā· 25 g Wash it down with water. |
Plan the gels you wash down with water near an aid station with water.
Fueling strategy
Take the pre-race gel 12 minutes before the start (25 g). It tops you up and is not part of the in-race count. The first gel comes at 8 km, around 34 minutes in, once your legs have settled. After that, one gel every 31 minutes keeps your intake steady, so you never chase a deficit. The last one is at 37 km, then nothing in the final 20 minutes: it would not reach your muscles in time. Carry 6 gels (one spare). If your stomach protests, ease off for a minute, sip water, skip one gel and restart at the next. Practise this rhythm on long training runs.
Try this plan on your long runs before race day. It's general guidance, not medical advice. How the fueling plan works ā
Carb loading
Loading window
10ā12 g of carbs per kg of body weight a day for the last 36ā48 hours before the start.
Pre-race meal
1ā4 g of carbs per kg of body weight, 1ā4 hours before the start.
Add your body weight in the settings to see these in grams.
Km 1 to 9 are flat and calm, which invites running under 4:13/km. The fade after km 30 punishes any early surplus. This plan holds you at 4:13/km and lets the km 11 to 14 downhill do the extra work.
When 4:15/km becomes 4:18/km by km 34, runners panic and surge. That is the planned fade, not a failure. Keep effort smooth and you still cross 35K at 2:27:14.
It goes from 11Ā°C to 16Ā°C by the finish, above the heat threshold from about km 22. Waiting until you are thirsty in the last 10K is too late. Drink early and ease off the table pace if effort climbs.