If you can do a mile - do it, walk for 5 minutes, then try another mile. Also, if you're really serious, get fitted for a good pair of shoes (I just OP'ed a shill 
) - they're worth their weight in gold. Stretch well AFTER you run - stretching cold, beforehand, is terribly bad and will strain and tear things. For a 5K, water and fuel aren't so important...just make sure you're well hydrated before you start; you can't absorb any meaningful amounts of water in such a short span so a hydration belt or pack would just be silly. If you want to get the best health benefits, work your time running nonstop to at least half an hour at a time, regardless of pace. That's about all...running is, at its heart, a pretty simple and basic exercise. It's not like we haven't been doing it for a few hundred thousand years.
If you want to get fast, well, PM me - I'm not a coach but I may know a thing or two about speed workouts and peaking, I've been doing this for almost thirty years..
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