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It's hard to say what to expect because races vary so much. Some may have only 25-50 runners while others are in the thousands. Some race courses are very well marked while on others it may not be so obvious. The list goes on. What you should do (assuming it is a morning race since the vast majority seem to be) is make sure you get up early, have a light breakfast (something like a bagel with some peanut butter or oatmeal with banana), and get to the site early. Once you arrive you should pick up your race pack and get your number attached to the shirt you'll be wearing. Make sure you get about 10-15 minutes of easy jogging in to get warmed up and have a good, full stretch. Get to the starting area a few minutes before the start time (you don't want to be too early, but you really don't want to be late!) and keep moving around to stay loose. Once the gun goes off, do NOT get caught up in the excitement and go out too fast. Try and run a pace you think you will be able to maintain throughout the entire 5K. It is most efficient if you can run even splits and if you have something left at the end it will feel much better if you can pass a few people near the finish rather then being the person getting passed at the end (even if the finishing time and place would be the same). Afterwards, stick around and enjoy the food and awards presentations (often there are good random prizes as well). Let us know if you have more questions.
Good luck and happy running!
Jay

You're welcome. And don't worry; with your training you WILL be able to do it.

Here's what I'd do:

• Run 1 mile this Saturday
• Run 1 mile this Sunday
• If you can fit it in, run 1 mile during the week (Wed or Thurs)
• Run 2 miles next Saturday
• Run 2 miles next Sunday
• If you can fit it in, run 2 miles during the week (Wed or Thurs)
• Your next run should be the race: 3.1 miles

Don't worry about how you will do. The fact you want to do it is what matters most! Do not worry about your run/walk time as long as you finish. There will be other people that will be walking/running as you will. You will find yourself amongst other people with the same fitness level as you are in. 5k races are usually titled "fun runs or walks". Key word being "fun". Do not over train in a vain attempt to be in shape in only a few weeks, you can do more harm than good. Take it easy on yourself and use the event as part of your overall health and fitness program. Write down your finish time of the 5k and post it somewhere you can easily review it (i.e. yellow sticky). Use your time as motivation to do better the next 5k you partake in. Good luck and remember to have fun!

When is your race?

And if you finish under 40:00' you will not finish "last." A lot of people walk the 5K's. Any number of participants will finish in 60 minutes or so.

Be sure not to get too stoked and start out fast. A lot of the participants will be guys who run 20:00-24:00" 5K's, that is, below 8:00 miles. The tendency is to run just behind them, figuring the pace is okay, when in fact you are running 9:30 mile pace (about 30:00" 5K pace).

You wind up getting burned out in the first 1.5 miles. The best way to avoid this is to run the course before the official race, find out your pace, and learn how to pace yourself to that pace. Use your ipod to help you keep track ("I should be here for this song ..."). That is what I do.

Then pick where you want to start your sprint to the end. Run hard the last 1/2 mile or so. Try to do the last 1/2 mile in under 5 minutes.