Week 5 (Aug, 20-26)

At least 3 days this week:
Warm-up walk: 5 minutes
Stretch
Run: 3 minutes
Walk: 12 minutes
Run: 2 minutes
Walk: 13 minutes
Cool down walk: 5 minutes
Stretch

S-T-R-E-T-C-H!!!!!

Stretching helps prevent injury and that bothersome after-workout-tightness. It's also just plain good for you! Make sure you take time to warm up first and that you are doing the stretches correctly. Improper stretching technique can be as bad for you as not stretching at all.
Check out these two sites for some great before and after stretches:
Stretching for Beginners
Head-to-Toe Running Stretches