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@rhb
Matt - tell your colleague to do one, and forget the race (for now at least). Also forget concerning yourself with distances and do everything on a time basis for now. It'll make things much easier, believe me.
Without wanting to push you from LFGSS to another forum, this place has everything you need to know about running, and lots you don't need to know.
Here's a real "starting out" article from their beginners section... the forum is useful, but UTFS ok ;)
http://www.runnersworld.co.uk/beginners/get-started-10-essential-tips-preview/6061.html
Good luck & let us know how you get on.