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The HAP Couch to 5K Challenge
Want to feel better and get in shape in just 9 weeks? Ever wondered what it would feel like to complete a 5K race?

This online and in-person training program is designed to get you from little or no exercise to running a 5K race (that's 3.1 miles) in just 9 pain-free weeks! This program will provide you with encouragement, camaraderie and the technical support needed to complete your first 5K race. Good news - the program is FREE and no prior running experience needed!

What's this all about?

  • Commit to exercising 30 minutes per day, 3 days per week, for 9 weeks. Click here for a sample of the Couch to 5K training plan that this program will follow.

Not ready to commit? The good news is that a Couch to 5K training program can be started whenever you are ready. To learn more about starting a running program, visit

*For most people, beginning a light, low intensity work out program is safe. However, if you are new to exercising, have been inactive for an extended period of time, have any medical issues or are looking to start an intense exercise program, you should speak to your doctor first.

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