Long Run - Make sure you hydrate on your runs especially as your runs get longer. Hydrating can take different forms including water and electrolyte beverages - understand the balance that works for you. Continue with the formula: run 9 minutes and walk 1 minute, run 9 minutes and walk 1 minute, and continue repeating until you complete the target distance of the long run. It is important to try to walk the 1 minute intervals instead of stopping. The 9 minute intervals should be at conversational pace. As you build your endurance, it should be easier to hold a conversation at a quicker pace.