Ok, we don't have much time to train for the 5k, so we better get moving. We are going to keep it simple. We'll split our workouts up into three different types of runs; endurance, tempo run, and intervals. It is important to add in cross-training day (biking, swimming, elliptical, etc.) to give your joints a break.
Today or tomorrow is "Endurance Day". Start with a 5 minute warm-up. Jog/run for 30 minutes. End with a 5 minute cool down and stretch. When you stretch focus on stretching the calves and quads, not the hamstrings (that's a whole other post in itself).
Load your ipod with motivating music and enjoy your run!