Marathons | 5K | 10K
The Mayo Clinic recommends 7 weeks alternating daily between 30 min. runs and 30 min walks 4 days, a day rest and then one day per week alternating between 2 mi. (with one mile faster than normal pace) and 4 mi. Rest or walk the 7th day. Do 4.5 miles the week before the race.

Calories needed for running = weight (lbs) x 11.3 + 100 calories per mile.

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Pre-Race Prep:
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See Running Links:
5K run: 7-week training schedule for beginners -
5 Pre-Race Nutrition Mistakes to Avoid -
What to Eat before a 5K Race | LIVESTRONG Fitness Blog
Ask the Coaches: Proper Warmup for a 5K Race | Running Times
How to Run your first 5k Race - News and Articles - Rogue Training Systems - Austin, Texas
The Perfect Warmup For Running Workouts -
Experts: Don't stretch before exercising -

last updated 20 June 2013