Race PlansMarathon

Sydney Marathon Race Plan 2027

How to fuel the TCS Sydney Marathon: the course, what's available on the day, how much carbohydrate and fluid to plan for, and a plan for your goal finish time.

Date
Sunday 29 August 2027
Location
Sydney, NSW
Distance
42.2 km
Start
6:30 am (mass start)
Elevation
+313 m gain · −83 m net
Cut-off
7 hours
Course
Road · point to point
Find your goal-time planOfficial event site ↗
Sydney Marathon 2027

The course

The TCS Sydney Marathon starts on Miller Street in North Sydney, crosses the Sydney Harbour Bridge, loops Centennial Park, passes Mrs Macquarie's Chair in the Royal Botanic Garden and finishes at the Sydney Opera House. Since 2025 it has been one of the Abbott World Marathon Majors.

It's a point-to-point course with 313 m of climbing and a net drop of 83 m. There are fast sections, but it isn't flat, and that changes how you should pace and fuel.

What the course means for your fuelling

  • Fuel before the climbs, not on them. Take gels on flatter stretches where it's easier to breathe and swallow.
  • Carry what you need from the start. It's point to point, so you can't come back to a bag or a support crew.
  • Plan around an early start. With a 6:30 am mass start, breakfast is early. Practise the same timing in a long run.

What's on course

In past editions, water was available at every drink station, an on-course electrolyte drink was served about every 5 km, and GU gels were handed out at the 20 km and 30 km stations. Gel quantities were limited and not guaranteed.

If the on-course gel or drink isn't what you've trained with, carry your own. Check the official runner information for 2027 closer to race day, as products and station locations can change.

Fuelling strategy

Carbohydrate
60–90 g / hour
Fluid
500–750 mL / hour
Sodium
Based on your sweat
Caffeine
Optional, if practised

Carbohydrate

Most marathon runners aim for 60–90 g of carbohydrate per hour. Faster runners often tolerate the higher end of that range, while many recreational runners are more comfortable nearer 60 g. Start fuelling early and spread your intake evenly across the race rather than waiting until you feel flat.

Fluid

A good starting point is around 500–750 mL per hour, adjusted for the weather, your sweat rate and pace. Start well hydrated, drink steadily and avoid over-drinking. Drinking far more than you sweat increases the risk of hyponatraemia (low blood sodium).

Electrolytes

If you'll be out there for more than two hours, include sodium in your plan, especially if you're a heavy or salty sweater or the morning is warm.

Caffeine

Caffeine can help, but it isn't essential. If you already use it before key sessions, keep your routine. If you're sensitive to it, skip it. Count caffeine from every product you take.

Practise it

The best plan is the one you've already tested. Use your race fuel in your last few long runs. Our guide on how to test your nutrition before a race walks through it.

Your plan by goal time

Choose the finish time you're training for. Each plan shows your pace, a starting carbohydrate target and the race pack built for it.

Sub 3:00Under 3 hours4:16 /km or faster

You're chasing a sub-3. You've done the work, so make sure your fuelling doesn't let it down.

Pace
4:16 /km or faster
Carbs
80–90 g / hour
In the pack
10 PF30 gels · 2 caffeine gels · Skratch 440 g

A starting point is 80–90 g of carbohydrate per hour: 2 × PF30 gels plus 1–1.5 scoops of Skratch Sport Hydration each hour. Fine-tune it in your final long runs.

Sub 3:00hr Marathon Pack – Gels & Race Fuel Sub 3:00hr Marathon Pack – Gels & Race Fuel $90.85$80.85 View pack →
3:00–3:30Chasing a PB4:16–4:59 /km

Serious running and probably a PB attempt. Your training has done the hard work. Now make sure your nutrition keeps up.

Pace
4:16–4:59 /km
Carbs
80–90 g / hour
In the pack
12 PF30 gels · 2 caffeine gels · Skratch 440 g

A starting point is 80–90 g of carbohydrate per hour: 2 × PF30 gels plus 1–1.5 scoops of Skratch Sport Hydration each hour. Fine-tune it in your final long runs.

3:00hr - 3:30hr Marathon Pack – Gels & Race Fuel 3:00hr - 3:30hr Marathon Pack – Gels & Race Fuel $99.87$89.87 View pack →
3:30–4:00Breaking four4:59–5:41 /km

The famous sub-4. Stick to your pacing, trust your training and let your fuelling do the rest.

Pace
4:59–5:41 /km
In the pack
14 PF30 gels · 2 caffeine gels · Skratch 440 g

Plan your intake around the approach you've tested in training. Start fuelling early and spread it evenly. The pack gives you enough to practise with as well as race with, so you don't need to use everything on the day.

3:30hr – 4:00hr Marathon Pack - Gels & Race Fuel 3:30hr – 4:00hr Marathon Pack - Gels & Race Fuel $108.85$98.85 View pack →
4:00–4:30A solid day out5:41–6:24 /km

At this duration, good fuelling matters as much as good fitness. Stay on top of it early and you'll thank yourself later.

Pace
5:41–6:24 /km
In the pack
16 PF30 gels · 2 caffeine gels · Skratch 440 g

Plan your intake around the approach you've tested in training. Start fuelling early and spread it evenly. The pack gives you enough to practise with as well as race with, so you don't need to use everything on the day.

4:00hr – 4:30hr Marathon Pack - Gels & Race Fuel 4:00hr – 4:30hr Marathon Pack - Gels & Race Fuel $117.83$107.00 View pack →
4:30+First marathon or enjoying the day6:24 /km or slower

First marathon? Welcome to the club. The goal is to enjoy it, soak up the atmosphere and cross the line smiling.

Pace
6:24 /km or slower
In the pack
18 PF30 gels · 2 caffeine gels · Skratch 440 g

Plan your intake around the approach you've tested in training. Start fuelling early and spread it evenly. The pack gives you enough to practise with as well as race with, so you don't need to use everything on the day.

4:30hr – 5:00hr Marathon Pack - Gels & Race Fuel 4:30hr – 5:00hr Marathon Pack - Gels & Race Fuel $126.81$114.00 View pack →

Race week and race morning

  • Race week: keep your eating familiar. Use your race-day gels and drink mix in your final long runs so nothing is new on Sunday.
  • The day before: carbohydrate-focused meals you've eaten before. Sip fluids through the day and lay out your gels, bottle and drink mix.
  • Race morning: a breakfast you've practised, eaten early enough to settle before the 6:30 am start. Allow time for transport to North Sydney.
  • On the start line: some runners take a gel 10–15 minutes before the start. Only do it if you've tried it in training.
  • During the race: follow your goal-time plan below, fuelling early and evenly.
  • After the finish: fluids, carbohydrate and some protein as soon as you can.

Frequently asked questions

How many gels do I need for Sydney Marathon?

There's no one-size-fits-all answer, because it depends on how long you'll be running. As a general guide, most marathon runners aim for 60–90 g of carbohydrate per hour. Faster runners often tolerate the higher end, while recreational runners may find 60 g per hour more comfortable. That's why our race packs are built around finish time rather than a generic number.

How much carbohydrate should I consume during Sydney Marathon?

Current sports nutrition guidelines recommend 60–90 g of carbohydrate per hour during a marathon to help maintain energy and delay fatigue. Your ideal intake depends on your goal time, experience with race nutrition and gut tolerance.

How much water should I drink during Sydney Marathon?

There's no single target that suits every runner. A good starting point is around 500–750 mL of fluid per hour, adjusted for the conditions and your sweat rate.

Start well hydrated, drink consistently and avoid both dehydration and over-drinking. Drinking far more than you lose through sweat can increase the risk of hyponatraemia, a potentially serious condition caused by low blood sodium.

Should I take electrolytes during Sydney Marathon?

Electrolytes, particularly sodium, help replace some of what you lose through sweat and support fluid retention. Needs vary a lot between runners.

If you're racing for more than two hours, include sodium in your hydration plan, especially if you're a heavy or salty sweater or race day is warm. Practise it in your long runs.

Should I take caffeine during Sydney Marathon?

Caffeine can improve endurance performance for many runners, but it isn't essential. If you regularly use it before key sessions, race day isn't the time to change. If you're sensitive to caffeine, stick with non-caffeinated products. Always practise first.

Can I use these race packs for training?

Absolutely, and we encourage it. The best marathon nutrition strategy is the one you've already practised. Using your race fuel in long runs trains your gut and gives you confidence before race day.

Event details from the official TCS Sydney Marathon site. On-course products are from past editions' runner information and may change for 2027. Fuelling targets are general guidance, not medical advice. Test everything in training and speak to a sports dietitian if you have specific needs.

Last reviewed 2 October 2026

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