Here's the rundown: The first order of business is to choose your distance: 5K (3.1 miles) or 10K (6.2 miles). Then, Nike Master Trainer Traci Copeland—your coach and cheerleader throughout your training—will hook you up with a five-week schedule to help you go the distance. That itinerary will including running, of course, but you'll also incorporate cross-training and plenty of rest to round out your routine. To make this super easy, we'll also deliver your weekly plan straight to your inbox once you sign up using the form below. Just like that: You'll be off to the races.
Opt-in for the 5K plan or 10K plan to be delivered to your inbox below:
Sign up for the 10K Plan
Sign up for the 5K Plan
If you're new to the wonderful world of running and wondering why so many people flock to the sport, there's a host of benefits that come along with every step. Collecting miles has been associated with a lower risk of cardiovascular and cancer mortality; it releases "opioidergic mechanisms" in the brain that delivers a state of euphoria; and may even help you better navigate negative emotions. And that's just the warm-up.
More importantly, running can help you tap into the unbeatable power of community (albeit digitally) on the coattails of a year that has left many people feeling lonely and anxious. We encourage you to nudge a friend, family member, or significant other to train with you (even if you can't necessarily run side-by-side) so that your runs mean even more. Just make sure you tag us on Instagram with your #sweatyselfies, #runviews, and other #unitedstatesofrunning adventures on Instagram.
We'll see you at the starting line—and every mile after that.
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