TTC Fuel Planner

TTC FUEL PLANNER

MARATHON WORKOUT PACING & FUELING — FALL BUILD

Step 1

Goal marathon time

Goal time (H:MM:SS)

: :

Marathon pace

–:––/mi

Units

Workout

Reference

Pace at % of MP

Quick lookup for reading a workout written as a percentage — 90–103% of marathon pace, translated to the pace on your watch.

min:sec per mile

Step 2

Build the workout

Enter distances in miles. For a set with more than one rep, give a % range (e.g. 95–97) and it progresses evenly across the reps — rep 1 gets 95%, the last rep gets 97%.

Result

Session timeline

Segment	Dist	Pace	Time	Elapsed

–

Total distance

–

Total time

–

Average pace

Cool-down distance would be negative — warm-up + main set already exceed your target total. Increase the total or shorten the main set.

Step 3

Fuel plan

Fuel library

Pick a preset to autofill real product numbers, then tweak if needed — or choose "Custom" and enter your own. "Sips/serving" controls how it's portioned at checkpoints: 1 means taken whole in one go (a gel); 4 means split into quarters and spread across the run (a bottle of drink mix). Add a volume in mL to show actual amounts instead of fractions. Sodium on a couple of liquid mixes varies slightly by region/batch, so double-check against the label if it matters for an athlete.

Fuel mix

Pick a target carb rate (or click a row in the table below). Below the blend threshold it's all primary fuel; at or above it, the plan blends in a secondary source — the standard fix for gut limits at high carb rates.

Suggested fueling checkpoints

Carb rate comparison — total session

Click a row to set it as your target rate above.

Fluid & sodium (secondary — adjust for heat, sweat rate, and individual tolerance)

–

Total fluid

–

Total sodium

–

Total caffeine (fuel plan)