Here's How To Actually Become a Runner In One Month

    Great for brand new runners and exercisers, and anyone who's always wanted to run but never stuck with it.

    Want to actually become a runner? Sign up for BuzzFeed's 4 Weeks to 5K Challenge!

    (If you can't see that sign-up box, follow this link to sign up!)

    After you sign up, you'll get an email welcoming you to the challenge and explaining how it'll all go down, along with your month's worth of workouts.

    From there, you will get an email every day that you have a workout (which will be three times per week). The email will tell you exactly what your workout is (but you can also refer to this calendar.

    Each workout day will include a warm-up (about five minutes) and a running workout (10 to 30 minutes). And once per week you'll do some planks (about five minutes) to build core strength.

    And in each email you’ll get helpful tips and motivation from Jason Fitzgerald, USATF-certified coach, founder of Strength Running, and the creator of this challenge.

    OK, but what is a 5K?

    But it is a RACE. That is intimidating.

    Not sold. Why would I want to run a 5K?

    I literally don't believe it's possible for me to run 3.1 miles without feeling extreme despair and pain.

    I still don't believe you. Aren't other 5K training plans longer?

    I don't belong to a gym. Can I still do the workouts?

    I don't have money to spend on all kinds of fitness accessories.

    I'm too busy to spend a ton of time working out.

    I really don't like grueling workouts or when exercise crushes my spirit by making me feel inadequate.

    Convinced? Enter your email address to sign up now to take the challenge!

    If you can’t see the signup box above, just go here to sign up!

    Thanks to Katie Dubrovenskaya of New York Health and Racquet Club for overseeing production of the challenge and providing expertise.

    Clothing and sneakers (Supernova Tank, Ultra Tight, and Ultraboost X sneakers) provided by Adidas and available at