For the 5-miler, our sample training schedule linked below is designed with a Saturday long run. Adjust the schedule accordingly if you choose to participate in a long run/walk on a different day. The days of the week listed here are just for guidance. Run or walk on the days that best suit your schedule.
The time spent training should be begin with gentle walking and gradually transitioning into running and faster running if that is your goal. The purpose of beginning gradually is to condition the heart and lungs, as well as muscles, connective tissue, and the mind. You may be tempted to progress faster, but you would be wiser to work at this progression pace
Remember to start off running or walking at a comfortable pace, then increase the pace. Mixing in a combination of walking and running is a good way to build your endurance. Make sure you get a good pair of shoes. Don't try to make do with shoes you bought five years ago and have been wearing for yard work. You will end up injured. Remember, the cushion in running shoes only lasts for 300 miles.