{"id":20083,"date":"2026-02-04T05:13:00","date_gmt":"2026-02-04T05:13:00","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/?p=20083"},"modified":"2026-02-06T15:24:33","modified_gmt":"2026-02-06T15:24:33","slug":"fueling-for-marathon-training-sessions","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/fueling-for-marathon-training-sessions\/","title":{"rendered":"Fueling for Marathon Training Sessions"},"content":{"rendered":"\n
\"Runners<\/span>
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\n Written By<\/span>\n

Jonah Rosner<\/h3>\n

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5 Min<\/div>
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Fueling for Marathon Training Sessions<\/h1>\n\n\n\n

How to Fuel Easy Runs, Tempo, Threshold, and Long Runs<\/strong><\/p>\n\n\n\n

Most runners only think about fueling on race day.
That’s usually too late.<\/p>\n\n\n\n

Fueling is not just about avoiding the wall in a marathon. It is a training tool. <\/p>\n\n\n\n

When done well, it supports session quality, recovery, and consistency across the entire training block. <\/p>\n\n\n\n

When done poorly, it quietly limits performance long before race day arrives. The key principle is simple:<\/p>\n\n\n\n

Fuel for the work required.<\/strong><\/p>\n\n\n\n

Carbohydrate intake should scale with session intensity and duration, not with one-size-fits-all rules. <\/p>\n\n\n\n

Below is a practical, session-by-session guide to fueling marathon training, including when fuel is not needed and when it is essential.<\/p>\n\n\n\n

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Runs Under 60 Minutes<\/h2>\n\n\n\n

Easy Runs and Short Tempo Sessions <\/strong><\/p>\n\n\n\n

During the run, usually no fuel is needed<\/strong>. <\/p>\n\n\n\n

If you ate within the last 3 to 4 hours<\/strong>, or the previous day was well-fueled, you typically do not need carbohydrates during runs under 60 minutes.<\/p>\n\n\n\n

For most runners, water only<\/strong> is enough.<\/p>\n\n\n\n

Pre-run: pick the option that fits your week<\/strong><\/p>\n\n\n\n

Option 1: Fasted (water only)<\/strong>
This can work if: <\/p>\n\n\n\n