I am a 24 y/o male who just picked up running about 6 weeks ago, but am quite clueless about it all. I've been doing about 5 miles a day and some shuttle runs every other day. Today I went to the local high school track and field, figured out how far a 5k is, and ran it in 15:44 (it's 13 laps right? I'm not good with math). First, I need to know if that is good or not and what I should set my goal for. Second, what kind of training should I do? Do I need to do any lifting, stretching, warm up, yoga, etc.? Also, what kind of gear should I wear? I currently run in the Nike Air Pegasus. Are they good? Any other advice you can give would be most appreciated. Thanks.