I'm almost 16 and I weigh 150lbs. I want some sort of idea of what I should eat to improve on my 5k time. My PR is 20mins 52secs and I run and lift regularly. I want a diet that will be good for my running but won't hurt my lifting. I don't have a very good diet right now so any input will help.
Thanx.

A couple days until the event up until a couple hours of it, consume a diet high in carb pref. of low GI. i.e pasta, bangani rice etc

Thanx but I already know what to eat before an event. I want to know what I should be eating the rest of the time. I know that training alone won't help me reach my full potential. My diet is really bad and I want to improve on it.