Good 5-k traning schedule? ?

Question

So this is my first 5k, and I have 4 more weeks left. It's on Sunday, September 28 at 8:00 AM. Because of an injury, I had to take 4 days off, and now I've got a lot worse. I used to be able to run 2 miles easy at a time of 15:20, but now even a bit more than a mile is hard. Does anyone have a good training schedule?

http://www.runningplanet.com/training/your-first-5K-race.html

This was the training schedule I was using, except I combined 2.25 & 2.50 together because of time.

Also, I went to the park and ran, and I was amazed because, I thought, 6 laps would be a mile. I was far from wrong, since I got an 8 minute ish time. Does anyone have a good way to measure laps, besides a pedometer?

Good running tips, training schedule, and a way to work my way back up to 2 - 3 miles?

Also for the night and morning before the race, good tips?

I'm actually a twelve-year old girl, btw.

Answer 1

Well I have the perfect website for you.  Google "runners world"  go to the runnersworld website.  On the website you will want to click on "Smart Coach"  From there there are places for you to put in all the information.  Such as "when is your race; how far is your race, what is your goal....etc. After inputting all the info it will create a workout plan for you. Its so easy and free and only takes a minute!!! Good luck!!!