How to Be Your Own Trainer

Your Goal: Transition from the Treadmill to the Race Course

You've been racing yourself (or the little red dot that serves as your digital doppelganger) for months, and now you're ready to challenge another runner—or even a crowd of them. Personal trainer Andrea Metcalf has a six-week guide that will help you run your first 5K in under 30 minutes. It involves alternating a circuit of 2 minutes of walking followed by 2 minutes of jogging and then 1 minute of running. Get the details, as well Metcalf's favorite post-run stretches.

Read more: The run-for-your-life 5K training program