Here's a strength-training plan that helps you build stamina, speed and lower-body strength (for injury prevention and a "burst" at the finish line) for a 5k marathon. Running coach Mindy Solkin, head coach for the Leukemia & Lymphoma Society's Team in Training program in New York City, offers some tips on training for the event. On your mark, get set, goal!

Training for a 5K

Before you start, invest in a good pair of running shoes; walking shoes won't offer enough cushion and support.

Give yourself at least 12 weeks to prepare for your first 5K.

Month one
Two days per week, walk at a comfortable pace ("If you're breathing heavily, you're going too fast," Solkin says) for 45-minutes. Alternate that with a 45-minute walk/run two days per week.

On the walking/running days, try alternating five minutes of walking with three minutes of running. Gradually increase your running while decreasing your walking.

Month two
Shift to one day of walking and three days of running/walking.

Month three
Include running on all four days, aiming for 30 to 45 minutes of solid running per day.

To minimize your risk of injury, alternate heavy and light days or take a day off in between.