Advice on 5K training

I posted this in the E&F forum, but I wanted to see if any of you had any ideas.

I'm going to run my first 5K road race on 5/21.

I typically run 2 miles a day, 3 to 4 days a week, and then I run 3 miles, 1 or 2 days a week.

Now, honestly, my goal is to finish the run w/o having to walk any of it, which I know I can do.

But I wonder--if I'm looking to better my time at all, what kind of training schedule should I be doing this coming week?

What about the day before the race? Should I ease it down a lot on that day, or should I run a 5K?

Sign up or buy an issue.

http://www.runnersworld.com/home/0,5035,s6-0-0-0-0,00.html

I did a little digging there, and found a sheet about training for a "first 5K".

I do read one article in Runner's World regularly: No Need for Speed.

will make it really easy. I wouldn't even worry about it.

You're not going to be surrounded by pro-athletes.

but to be truthful, I'm not concerned about the order in which I finish. If everyone else there is running 6 minute miles, then good for them. My last 5K jog took me 47 minutes. If it takes me 47 minutes to do this, then it takes me 47 minutes to do this.

My goals: finish w/o walking, get the free T-shirt (not really free given the $12 entry fee but who cares), and to have some fun and maybe make a few friends.

If you have access to a college or high school track try this:

After determining how long it takes you to run 3 miles calculate your pace time per mile. For example, say it takes you 30 minutes, then that's a 10 minute pace per mile. A mile is 4 laps on the inside lane of the track. That computes to 2 1/2 minutes per lap. In order to increase your speed try running 2 minute laps, with a 1 to 2 minute rest between each lap. Start out with a set of three to four laps and gradually increase as your cardio fitness level strengthens. This is called interval training and helps to increase leg turnover and oxygen effiency (max VO).

Keep plenty of fluids available and never train hard two days in a row. And make sure you have proper shoes with good cushioning, support and flexibility.

Again, kudos to you MissMillie.

Long may you run.

Robroy