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Race day planning

Race day,
perfectlyplanned.

Built for the km 30 moment you've been training to survive. Course-aware. Fuel-specific. Scientifically grounded.

Build my race plan — free
Knew exactly when to take every gel and what km 20 would feel like. Finished in 4:22 — a 14-minute PB.
Sarah M. · Manchester Marathon 2026

Manchester Marathon · 2026

Target 4:30

0–5km

Easy

6:31 /km

elapsed 32:34

RPE 4–5 · Comfortable — full sentences, breathing easy

20–25km

Steady

6:24 /km

elapsed 2:41:38

RPE 6–7 · Controlled — a few words, breathing audible

40–42km

Push

6:13 /km

elapsed 4:30:18

RPE 8–9 · Hard — single words only, working for every km

  1. 4.5km

    SiS GO Isotonic

    First gel. Sip with water at Cornbrook.

    Gel
  2. 4.8km

    Cornbrook — Water Station 1

    First on-course water. Two cups: one for the gel, one to pace the next block.

    Water
  3. 21.1km

    Halfway timing mat — Altrincham

    Target split 2:14:24. If ahead of pace, ease back — the second half punishes early aggression.

    Timing chip
  4. 42.2km

    FINISH — Oxford Road, University of Manchester

    You did it. Walk the chute, hydrate, find the Oxford Rd / Booth St junction for bag drop.

    Finish
See the full sample plan →

What you'll get

A real Manchester Marathon plan, in seconds.

We catch the plan that would have cost you at km 32

Under-fuelling at your target pace. Single-source gels at high carb rates. Heavy sweat in heat with no salt strategy. Six coach-grade checks, computed from your actual numbers — not retrofitted excuses after the wall.

Science-backed

Banana at km 8. Beta Fuel at km 28. Your gut will thank you.

Real food while your stomach can still handle it. High-carb dual-source saved for when you need the watts. Caffeine timed for the second half. Salt capsules placed only where you've got water to take them with.

Gut-sequenced

No two runners get the same plan. Not even close.

Your target time, weight, sweat rate, GI flags, and the exact gels in your kit reshape the pacing, the dose timing, and the warnings. The runner one minute behind you on the start list gets a completely different plan.

Personalised

What we check

Six coach-grade checks on every plan.

These aren't suggestions generated after you've finished. They're computed from your numbers, your gels, and the sports science — before you ever see your plan.

  • Carb deficit at your target pace

    Planned g/hr versus intensity-appropriate targets by finish time — not body weight. Suppressed for sub-90-min halves where fuel isn't required.

  • Single-source gel saturation above 60g/hr

    The SGLT1 transporter caps at ~60g/hr. Above that, dual-source gels are required to absorb more (Jentjens & Jeukendrup 2005).

  • Missing sodium strategy for your conditions

    Heavy sweat, warm race, or heavier runner in heat — any of these without a sodium supplement falls below ACSM 300–600mg/hr targets in the second half.

  • Sodium capsule taken without water

    Salt capsules contribute to nausea if absorbed without fluid. Every dose is anchored to the nearest water station within 0.5km.

  • GI sensitivity vs your fuel selection

    If you've flagged stomach struggles, real food gets deferred and we flag any plan with no low-GI gel option so you can swap before race day.

  • All-caffeinated selection

    If every gel in your kit is caffeinated, the first dose can't land before your personal threshold km. We tell you exactly when it can.

Plan your race in 17 seconds.

Pick your target, your fuel, and we'll do the rest. No card, no sign-up cost — just a plan in your inbox.

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