Start with a full tank:
1. 3-4 hours prior to the run, have a carbohydrate and protein meal such as:
-a fruit and yogurt smoothie with granola
-oatmeal with brown sugar and almonds with skim milk and a banana
-peanut butter and honey on toast with a instant breakfast drink
-turkey and swiss sandwich with fruit and a sports drink

2. 30-60 minutes prior to run
-sports drink
-sports gel, sport beans or gummies, sport bar
-piece of fruit or jam sandwich