What drinks will be provided, and can friends hand me drinks or pace me?

Drinks (UKA Rule TR55 S2):

• In marathons and longer, drinks for the whole field at least every 5km.
• In races of 10km and above, drinks at intervals of no more than 5km.
• In races under 10km, drinks are at the organiser's discretion, with extra stations if the race medical officer advises. Drinks should be provided for the whole field at the finish.

Taking refreshments (World Athletics Rule TR55, 5.8):

• You may carry your own drink from the start, or take it at an official station.
• Taking refreshment from anywhere else (other than for medical reasons under race officials' direction), or taking another runner's, earns a warning (yellow card) for a first offence and disqualification (red card) for a second.
• Runners may pass drinks to each other if they came from the start or an official station, but continuous support of another runner can be treated as unfair assistance.

Pacing: pacing in road races is not allowed (TR55 S6), and the World Athletics rule against unfair assistance applies.