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