Transformation specialists and certified trainers Chris and Heidi Powell give Judy a five-step plan that even the most novice runner can follow to the finish line of their first 5K. “Any age, shape, size, you can do a 5K,” says Heidi. If you’re starting from sedentary and a low-active lifestyle, give yourself 8 weeks to train. In week one, do 10 minutes of walking or running a day for five days. You can run for 15 seconds and walk for 45 seconds, Chris says. “It doesn’t seem like much but before you know it, your body is conditioning itself.” Added bonus: It’s a great method to boosting your metabolism and burning calories. Build up over the following weeks, so you’re at 40 minutes/day by week seven. Watch the full episode for more of Chris and Heidi’s tips, including the 30-50-20 diet plan.