Fresh air and endorphins are yours for the taking with our United States of Running program. This fall, Well+Good is lacing up for 5K and 10Ks, leading us to the starting line of a virtual race on November 7. Sprint on over to sign up for one of our 5-week training plans and let’s clock some miles together.

Sign up for your training track below, and you’ll be entered to win a pair of Bose Frames Tempo, the sport sunglasses that will power your soundtrack through every run. See terms and conditions here.

Sign up for the 10K Plan

Sign up for the 5K Plan


  1. This 5k Training Program Will Have You Racing to the Finish Line in 5 Weeks Flat

  2. This 10k Training Program Will Get You up and Running in Only 5 Weeks

  3. Neuroscientists Unpack How Running (Even a Little) Benefits Your Brain Leaps and Bounds

  4. The Pandemic Forced Me to Break up With the Treadmill—Here’s How I Learned to Love Running Outside

  5. The 3 Most Important Muscles to Work in Your Legs for Faster Miles, and How to Do It in Under 10 Minutes

  6. Your Ultimate Guide to Being Safe and Seen When You’re Running at Night

  7. The Number One Mistake That Gives Runners an Aching Back—and How to Fix It

  8. Why Coach Shalane Flanagan Wants You to Measure Your Runs in More Than Miles

  9. There Are Thousands of Squat Variations, but These Are the 2 Most Important Types for Runners

  10. What Fueling for a Run Looks Like in 2020: the Most Futuristic Year of Gels, Tablets, and Pouches Yet

  11. This Is the 10-Move Warmup Routine a Nike Trainer Does Before All Her Runs

  12. How a Year Without in-Person Races Is Changing Runners’ Relationships With the Sport

  13. How to Fall in Love With Running—Even If You Hate It

  14. How My Running Community Helps Me Stay Accountable With My Activism

  15. My Running Rituals Have Changed in the Era of COVID-19, but the Miles Still Matter

  16. How to Avoid Injury Now That You’re Running Outside a Lot More Than Usual

  17. Improve Your Running Form With This Trainer-Approved, 5-Move Core Workout

  18. This Lower-Body Strength Workout Will Boost Your Running Stability—and It Takes Less Than 10 Minutes

  19. Hate Cooling Down After a Run? Try This Dynamic Routine That Makes Stretching Not Boring

  20. The One Mistake a Stretching Expert Is Begging Runners and Walkers Not to Make

  21. Barefoot Running Is Fast, Fun, and Bad**S—but It's Not for Every Body