A Fueling Plan Built Specifically for the Lausanne Marathon

Every aid station on the course, what it serves, and the exact minute you reach it based on your goal time. Then a fueling plan built on this exact course, so every gel is placed where there is water to wash it down and you never hit the wall in the last 10 km.

Build my Lausanne plan Start with the course ↓
Lausanne Marathon
Sunday 25 October 2026 · 42.195 km
Water only 11
Map of the Lausanne Marathon course with the 11 aid tables marked
© OpenStreetMap contributors
Elevation profile drag along the profile to scrub
42.195 km ▲ 319 ft gain ▼ 439 ft loss +16 ft high -125 ft low
0 km 5 10 15 20 25 30 35 42.2 km +16 ft 0 km 10 20 30 42.2 km +16 ft

Aid tables from the official Lausanne Marathon race refuelling page, checked 29 Sep 2026. Lausanne publishes kilometres; miles are converted. Map data © OpenStreetMap contributors.

Built for your exact course

How a Lausanne plan starts

This plan was built for a runner looking to finish in 3:48 who needs 81 g of carbs per hour for their fitness level. Get the full course built to your goal and fueling needs here →

The first 3 of 12 feeds of the reference plan on the Lausanne Marathon profile 9 more in your plan 1 2 3 Start Finish
The first 3 of 12 feeds of the reference plan on the Lausanne Marathon profile 9 more in your plan 1 2 3 Start Finish
  1. 10:09No table here · km 1.8 (water in hand)One 25 g gel, your own
  2. 20:27Lutry · km 5One 25 g gel, your own
  3. 30:47No table here · km 8.8 (water in hand)One 25 g gel, your own
  4. 9 more feeds to the finish, in your plan
Build My Full Plan
Why the course changes the plan

Why you need to adapt your fueling plan to the specifics of the course

Most fueling plans are generic: take a gel every 30 minutes, wash it down with water and drink your carb beverage in between.

But, what if your planned time to take a gel comes right in the middle of a hill? What if there’s no aid station close by to grab water from?

Often, where each gel goes on the course matters as much as how many you take

It’s these small, often ignored parts of executing a fueling plan that trip runners up and have them hitting the wall or slowing down because of an upset stomach, despite having a well-rehearsed fueling plan heading into the race.

4

things go wrong when you don’t account for the course in your fueling plan

1A planned gel with no water

You plan a gel at 60 minutes, but the next water station isn’t for another 15. That means you either have to wait, take it without water and have it sit, or take it with your carb beverage and take in too much sugar for your stomach to process.

2You miss a table

Lausanne does not publish how many run its marathon. What it does publish is 11 tables with water and no other drink, and no gel at any of them. The fruit, grape sugar, chocolate and PowerBar bars come with no product or serving named, so none of it is a number you can plan on. The longest gap, km 30 to km 36.4, comes after the Cully loop. Without a plan you either double up later and pay for it, or run the rest of the race short.

3Your plan calls for a gel in the middle of a hill

As intensity increases, your stomach’s ability to process carbohydrates slows down. Couple that with breathing harder up a hill and you’ve got the perfect storm for a gel that can’t be digested fast enough.

4Miscalculating the fluid on the course

The distance between aid stations, the concentration of the carbohydrate drink, and how much you’re actually able to swallow all change how much glycogen you’re actually replacing every hour. Your plan calls for 60 g per hour, but if you only hit 40 g you’ll run out of glycogen before you finish.

So your fueling plan needs to start with one question, and everything after it follows.

Option 1

I am going to use what is on the course

Water at 11 tables.

What that adds up to, and what you still carry.

Fuel off the course ↓
Option 2

I am going to carry all of my own fuel

Your products, your timing, nothing riding on a cup you might miss.

What the course still decides for you.

Fuel from your own kit ↓
Option 1

If you are going to use what the course hands you

Lausanne is a good course to do this on for water, and only water. It comes at all 11 tables, but there is no carbohydrate drink, so every gram is a gel you carry. Below is where you’ll find each station.

Lausanne Marathon course strip Elevation relative to the start across 42.195 km, the 11 aid tables marked by kilometre with what is at each, and the 12 feeds of the reference plan as numbered dots. +16 ft -125 ft 5 11 14 18 21 25 27 30 36.4 37.5 40 km 1 2 3 4 5 6 7 8 9 10 11 12
Water only Feed in the 3:45 plan, on a table Feed with no table, water carried

Elevation is stretched to emphasis location. The numbered dots are your recommended fueling options for your 3:45 goal.

Source: the official Lausanne Marathon, checked 29 Sep 2026

1What is on the course

What is provided at Lausanne, and where

Water is provided at all 11 tables, from km 5 to km 40.

No carbohydrate drink on the course. The only drink is water. Lausanne hands out no gels. PowerBar bars at km 5, 18, 21 and 36.4, and banana, oranges, apricots, grape sugar and chocolate at every table from km 11 to km 30. The race names no bar and no serving, so none of it carries a carbohydrate figure.

The course climbs 319 ft in total and its steepest grade is 2.1%, under the 3% where a climb starts to move a feed. So CarbRate still places yours by the water tables, and the arrival times below carry a minute or two of slack on the climbs.

The Lausanne course, table by table
Water stations
11

every table, km 5 to km 40

2Your goal time

Every table, and the minute you reach it

Put your goal time in and when you arrive at every aid station on the course recalculates. This is the list to put in your pocket, and the one CarbRate builds your feeds on.

Arrival times assume even pace, which is a fair guide on a course with 319 ft of climbing. At 3:45 you reach the first table at 0:27.
Build my Lausanne plan
All 11 tables at 3:45
kmmiTableWhat’s at the tableYou arrive
53.1LutrywaterPowerBar bars0:27
116.8Treytorrenswaterbanana, oranges, apricots, grape sugar, chocolate0:59
148.7Rivazwaterbanana, oranges, apricots, grape sugar, chocolate1:15
1811.2CorseauxwaterPowerBar bars, banana, oranges, apricots, grape sugar, chocolate1:36
2113.0CorseauxwaterPowerBar bars, banana, oranges, apricots, grape sugar, chocolate1:52
2515.5Rivazwaterbanana, oranges, apricots, grape sugar, chocolate2:13
2716.8Treytorrenswaterbanana, oranges, apricots, grape sugar, chocolate2:24
3018.6Cullywaterbanana, oranges, apricots, grape sugar, chocolate2:40
36.422.6LutrywaterPowerBar bars3:14
37.523.3Paudexwater3:20
4024.9Musee Olympiquewaterbanana3:33
3The course drink

There is no carbohydrate drink on the course

Lausanne puts water on its tables and nothing else. Every gram of carbohydrate in your race is a gel you carry, so skip to the next step and count them.

4What you carry

How many gels you still carry

With no carbohydrate drink on the course, every gram of your glycogen needs comes from gels along the course.

A typical gel contains about 25 g of carbohydrate, so use the chart here to calculate how many you’ll need.

If you’ve practiced fueling in training, you can target 75 to 90 g per hour. If you haven’t trained your stomach, err closer to 60 g per hour.

Here’s more on how to practice your fueling schedule to maximize your gut tolerance.

25 g gels to carry, after the course
Finish60 g/h75 g/h90 g/h
3:45 your goal
3:008to89to911to11
3:309to911to1113to13
4:0010to1012to1215to15
4:3011to1114to1417to17
5:0012to1215to1518to18
5The products

What Lausanne hands you

Lausanne names no gel and no drink. The only product it lists is PowerBar bars, at km 5, 18, 21 and 36.4, with no variant named. Every gel in your race is one you carry, so practise with it before race day rather than on it.

On the Lausanne course

Get a Fueling Plan Built for Lausanne

CarbRate builds you a personalized race fueling plan from your own sweat rate, how your stomach handles gels, and then it coaches you through every feed, live, while you run.

It also customizes every gel and every drink placement to align with the actual elevation profile and aid station on your course.

Build my Lausanne plan
Option 2

If you are going to carry all of your own fuel

Even carrying your own fuel, the Lausanne course influences 4 things about your fueling plan: the timing of your gels, fluid intake, electrolytes, and caffeine.

1Timing

Set your feed times to Lausanne’s tables, unless you carry water

The common advice is to take your gels every 30 to 45 minutes, but that might not coincide with when you hit an aid station.

If you’re not carrying your own water with you, you’ll need those aid stations to wash down your gel.

For a 3:45 finisher, Lausanne’s tables arrive 27, 59, 75, 96 and 112 minutes in, then every 6 to 34 minutes.

So, you need to factor this into your fueling plan.

Enter your goal time in the input box below and we’ll show you when each aid station will arrive for your given pace.

If you want a fueling plan with all of these built in, CarbRate does this for you. Start building your plan here.

Feed times assume even pace, which is a fair guide on a course with 319 ft of climbing. Everything below recalculates from 3:45.
Your watch against Lausanne’s tables
Gel alarms with water
3 of 11 alarms

For a 3:45 finisher, 3 of 11 twenty-minute alarms land within 2 minutes of a table. Highlighted tables take a gel in a 75 g an hour plan; the first goes down before km 5 from a bottle you carry.

Gel alarm every 20 min Lausanne tables, 3:45 pace 5 11 27 30 36.4 40 start 1:00 2:00 3:00 finish
alarm within 2 min of wateralarm with no watertable taking a gelwater-only table
How many 25 g gels that is, carrying everything
Finish60 g/h75 g/h90 g/h
3:45 your goal91214
3:008911
3:3091113
4:00101215
4:30111417
5:00121518
2Water

A gel needs more water than a cup holds

Research has shown that the optimal carbohydrate concentration is 6 to 8 percent carbohydrate to water.

That means you’ll want about 100 mL (3.5 oz) of water for every 8 grams of carbohydrate you take in. A typical gel contains 25 g of carbohydrate, so you’ll want to aim for about 300 mL (10 oz) of water with each gel.

A good estimate is that each cup of water will provide you 100 mL (3.5 oz) of water. That’s because volunteers typically fill cups about half way to prevent water from splashing and you’ll lose a good amount as you run with the cup and what spills as you drink.

So, if you’re not carrying your own water, have your gel open and prepared to take at the start of the aid station so you can take it early with a cup of water and still have time to grab another cup or two.

What a gel needs and what a cup delivers
One 25 g gel needs
300 mL
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cupsempties fast, no sloshing8%concentration300 mL+2 cupsstill too thick to empty13%concentration200 mL+1 cupsits in your stomach25%concentration100 mL
3Sodium

The only sodium in your race is what you carry

Lausanne does not provide any products with significant sodium at any of its aid stations. This means you’ll need to make sure either your gel or beverage contains sodium.

Aim for 600 mg of sodium per litre (150 mg per 8 oz) of what you drink.

If it’s a hot day or you’re a salty sweater, you should aim for a bit more.

CarbRate can provide your exact amount based on your individual sweat rate and can help you adjust your fueling plan if the weather is hot.

Where the sodium is
Sodium per litre you drink
600 mg / L

Nothing at Lausanne’s tables carries a meaningful amount, so the sodium in your race is whatever your gel or your own drink carries.

NaLausanne’s tablesnoneNaAim for600 mg / LNaHot day, salty sweater800–1,000
the target for what you drinkthe hotter, saltier end, where CarbRate sets yours from your sweat rate
4Caffeine

Time your caffeine so it helps you when you need it the most

If you plan to use caffeine, it’s best to time it so the benefits kick in when you need them the most.

Caffeine peaks in your blood about an hour after you swallow it, then it slowly falls.

In that analysis of 4.2 million marathon results, the runners who slowed sharply began to do so just before 30 km (18 miles).

With a goal finish time of 3:45 that would place your caffeine at 25 km (16 miles).

This should provide you with peak benefits from the caffeine right when you need it the most.

When the caffeine is working
Caffeine table, rolling course
km 25
2 hours 13 minutes into a 3:45

Blood caffeine peaks about an hour after the dose, so a km 25 gel peaks near km 36 for a 3:45 finisher, after the wall has started. In 4.2 million marathon results, the late slowdown began near km 30.

the wall starts km 30 avg, 4.2 M results dose at the start km 25 table · 2:13 peak ≈ km 36 0 km 10 20 30 42.2 km peaknone
dose at the km 25 tabledose at the startwhere the wall starts on averagecurve shape illustrative, timings from your goal time

Get a Fueling Plan Built for Lausanne

CarbRate builds you a personalized race fueling plan from your own sweat rate, how your stomach handles gels, and then it coaches you through every feed, live, while you run.

It also customizes every gel and every drink placement to align with the actual elevation profile and aid station on your course.

Build my Lausanne plan
What CarbRate says about Lausanne

What CarbRate flags on a Lausanne plan

These are the warnings CarbRate attaches to a Lausanne plan, word for word, for the runner in the plan above.

Plan to carry

Lausanne hands out no gels. Whatever you eat on this course, you are carrying — plan for all 12 feeds yourself.

A dry stretch

The longest stretch without water on Lausanne runs 4 miles, from mile 18.6 to mile 22.6. At your pace that is about 35 minutes. Carry fluid through it rather than waiting for the next table.

Quiet on purpose

The first table is at km 5. CarbRate allows 45 minutes for the opening stretch instead of the usual 27, because you start hydrated and fed. So Lausanne’s first 5 km never trigger a warning.

Sodium: not published

Lausanne puts water on its tables and no drink, and the PowerBar bars it hands out carry no named variant, so there is no sodium figure to give you.

Treat the course as water and carbohydrate, and bring your own sodium. CarbRate works out how much from your sweat rate and the forecast, and puts it on the same schedule as your gels.

Shows inside 10 days
26 days to go

From 15 October the start-line forecast appears here, with what it changes in your plan. On a warm day: more fluid and more sodium.

The short answers

Lausanne Marathon fueling at a glance

Every fact on this page in one block, for the runner who wants the answer and nothing else.

Race
Lausanne Marathon, 25 October 2026
Distance
42.195 km / 26.2 mi
Aid tables on the course
11
First table
km 5 (mile 3.1)
Spacing after the first table
every 1.1 to 6.4 km
Water
at every table
Sports drink
none
Gel handout
none
Food on course
PowerBar bars at km 5, banana, oranges, apricots, grape sugar, chocolate at km 11, banana, oranges, apricots, grape sugar, chocolate at km 14, PowerBar bars, banana, oranges, apricots, grape sugar, chocolate at km 18, PowerBar bars, banana, oranges, apricots, grape sugar, chocolate at km 21, banana, oranges, apricots, grape sugar, chocolate at km 25, banana, oranges, apricots, grape sugar, chocolate at km 27, banana, oranges, apricots, grape sugar, chocolate at km 30, PowerBar bars at km 36.4 and banana at km 40
Personal refreshment
not accepted for the mass field
Published sodium
none, for anything on the course
Total climb
319 ft, steepest grade 3.0%
Typical carbohydrate target
60 to 90 g an hour
Gels to carry, 3:45 at 75 g/h
12 carrying everything

Lausanne fueling questions, answered

How many gels do I need for the Lausanne Marathon?

At 75 g an hour a 3:45 finish needs about 280 g, which is 12 gels of 25 g, all of them carried, because Lausanne puts no carbohydrate on the course. The grid above works this out for any finish time.

Is the Lausanne Marathon flat?

Mostly. Our course profile shows 319 ft of climbing across 42.195 km, a net change of -120 ft, and a steepest quarter mile of 2.1%, under the 3% where a climb starts to move a feed. So CarbRate still places every feed by the water tables, and even pacing is a fair guide with a minute or two of slack on the climbs.

Does Lausanne have electrolytes or sodium on the course?

The race does not publish sodium figures for anything at its tables, and we could not confirm one for the on-course mix. Treat the course as water and carbohydrate and bring your own sodium plan.

Is there food on the Lausanne Marathon course?

Powerbar bars at km 5, Banana, oranges, apricots, grape sugar, chocolate at km 11, Banana, oranges, apricots, grape sugar, chocolate at km 14, Powerbar bars, banana, oranges, apricots, grape sugar, chocolate at km 18, Powerbar bars, banana, oranges, apricots, grape sugar, chocolate at km 21, Banana, oranges, apricots, grape sugar, chocolate at km 25, Banana, oranges, apricots, grape sugar, chocolate at km 27, Banana, oranges, apricots, grape sugar, chocolate at km 30, Powerbar bars at km 36.4 and Banana at km 40. Every other table is water and only.

How far apart are the water stations at Lausanne?

The first table is at km 5. After that they come every 1.1 to 6.4 km. The longest gap after the start is km 30 to km 36.4, about 4.0 miles, which is 37 minutes at 4:00 pace and 46 minutes at 5:00 pace.

Where are the aid stations at the Lausanne Marathon?

There are 11, at km 5, 11, 14, 18, 21, 25, 27, 30, 36.4, 37.5 and 40. All 11 have water.

Can I carry all of my own fuel at the Lausanne Marathon?

Yes. Lausanne does not take personal bottles from the mass field, so everything you carry starts on you at the gun, with water at every table to top a flask from. Carrying everything at 75 g an hour is 12 gels of 25 g for a 3:45 finish.

How much carbohydrate should I take during the Lausanne Marathon?

60 to 90 grams an hour, set by your body size and by how much your stomach has practised absorbing. Start at the rate you have already trained at rather than the rate you want: 90 g an hour is a target to build toward over a training cycle before you race on it.

Do I need to carry water at the Lausanne Marathon?

Only for the opening 5 km. The first table is at km 5, about 27 minutes into a 3:45 race, and after that tables come every 1.1 to 6.4 km. If your first feed comes before km 5, carry the fluid for it from the start line.

What should I eat before the Lausanne Marathon?

1 to 4 g of carbohydrate per kg of body weight in the 1 to 4 hours before the start, from food you have already eaten before long runs. A 68 kg runner eating 3 hours before the start needs roughly 130 to 200 g of carbohydrate.

Your Lausanne plan

Build your Lausanne plan with the course already loaded

The tables, the water and the course profile above are already in. Add your weight, goal time, sweat rate and the gels you like, and CarbRate builds your feed-by-feed plan for Lausanne, then calls each feed by voice on race day.

Build my Lausanne plan

The plan is free. Live race-day guidance and the practice schedule are in the app, $9.95 a month or a one-time $49.95 Race Pass that expires after your race.

Fueling guides for the other courses

Lausanne, 25 Oct 2026
Free plan, course loadedBuild my Lausanne plan