That's your 5K time? Hey, you're no slouch. It's a good time.

So, this is tomorrow? I'd suggest you follow this training plan:

Slow 2-mile jog to limber you up
Nice long stretch
Hot shower
Dinner of complex carbs (whole wheat pasta maybe?)
Early bedtime

If you haven't been running much, basically your goal should be to avoid injury - don't worry about pushing yourself to a better time, and don't go out today and try to run 5 miles in preparation. You'd hurt tomorrow.

Dude, I run 28 minute 5Ks at my best. You'll be fine. Good luck, and report back!

Thanks - I did a 25:30, which I was a little disappointed with, although I shouldn't be, given that the last time I ran any further than from the car park to the train was the same event last year. I was generally feeling more fit than at the same time last year, but didn't feel very well at all on the day (stiff back, sore knee, cold-y symptoms generally) so just ran at a pace slow enough that I was sure I could maintain it for the duration. I picked out a couple of landmarks on the way out so I could gauge my progress on the way back and, when I reached my last landmark, sped up gradually and passed several people in the last 500m or so.

I pulled up pretty well the next day - just some soreness in the thighs, so that wasn't too bad, although it makes me wonder if I could have gone a bit harder. Never mind, there's always next year. I've done my bit to show my support for the department, which is what really matters ;-)

Nice one, dg! Damn I am envious of your ability to get right back out there.