halhigdon.com is a good site. They have training suggestions for beginner, intermediate, and advanced runners for different race levels (5k and up). My ex was a cross country and track coach....he used this site and always had me use it as well when I was looking for training suggestions.

Also, if you have time/knowledge, weightlifting will also help. Aside from that, with food, just try and get fruits, veggies, protein from nuts/cheese/beans/lean meat...essentially just a healthy diet!

I also just started training. Right now I do:

-A 5 minute warm up walk
-jog 2 miles
-5 minute cool down walk

Tip: Sometimes I find it helpful to sprint for 2-3 minutes (preferably when my favorite song comes on!) and then go back to a regular jogging pace. Very similar to intervals and it gives a good burn.