Long Run - Include gels in your nutrition plan to fuel yourself during longer distances. Take the gels per the gel's instructions but it will typically be every 45 to 60 minutes for a shot. You can even gel prior to your run. The gels and hydration you take now should emulate race day as much as possible - you don't want to introduce different nutrition, quanitities, and other unknown variables on race day. 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.