If you're not a runner, the prospect of signing up for a 5K can be really scary. It can feel like committing to climb Mount Everest. But, training for a race doesn't have to be uncomfortable or unpleasant. To prove it, we enlisted training consultant and creator of the Run Walk Run method, Jeff Galloway, to teach us how to get physically and mentally 5K-ready in just four weeks. On each of the next four Fridays, we'll be sharing a calendar with action items for the week — including three essential rest days — plus insight from Galloway on how to stay motivated and keep injuries at bay. Got the finish line in sight? Good. It’s time to lace up your sneaks and get out there.