Hi Mike, its been about 10 years since i ran but i do suggest: get good shoes. Pay what it takes, get a real fitting at a running store. Then replace after 3 to 6 monthz depending on h o w much u run, your weight etc. They r basically your only equipment so pay up and save your knees, feet, etc with good shoes. Other than that set a 2k goal then 4k then go to 5 or more. Mix up your runs: distance then hill repeats then fartlek then sprints etc over successive days. Good luck.