Originally Posted by TrailRunR

I am one of those runners who can run on very little carbs.

If my training goes anaerobic (hills, speed, day of race, weight training), I take 25-50g of carbs before the workout and maybe 25g carbs afterwards if weight loss is not a goal. During weight loss, I take only protein (e.g. whey protein) after the workout.

On long runs, I go 90 seconds slower per mile than half marathon pace to avoid bonking. On warm days or hilly courses, I drop the pace even more or put in a walk break every 6 miles. I try to keep my pace low enough to avoid using an energy gel. I think there is a lot of value in Galloway-style walk breaks on bad days. I use a sugar free electrolyte replacement (Endurolytes) to get electrolyte balance and prevent muscle cramping.

This routine isn't going to make the Boston Marathon. My long runs are very conservative and I have no reserve tank to fallback on if I take chances with pace on the long run. But this routine will get you past the wall without joining the hordes of carbo-loaded bonked runners. And this routine will get you some nice 5K and 10K times, especially if you have too much body fat.