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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.
  • Celebrate your accomplishment by running with your peers in the 37th Annual Oak Apple Run, presented by HAP on Saturday, May 31, 2014 (This is optional, and entry fees are at your own expense). Learn more about the race here -

  • Remember, it is advised that you consult with your physician before beginning this, or any exercise program.

Couldn't make it to our HAP Couch to 5K Challenge kick-off? Not to worry - we captured it on video! Listen as Sherry shares her expert advice on going from couch to an injury-free 5K super star. You'll also hear from a past C25K participant who caught the running bug and is now winning races and has lost over 40 pounds!

Once you click on the video, you can use the tool bar on the left hand side to move through the presentation at your own pace. Please be advised that the portion of the program was only available for those who attended the April kick-off event.

Feeling motivated? Our summer session of the HAP Couch to 5K Challenge will kick-off in July. Check back for more details.

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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