HAP 5K challenge

We can help you get ready to run

Do you want to lead a healthier life? Running a 5K is a great way to get going. But maybe you have doubts, or a little voice in your head saying you’re not an athlete or you aren’t ready. We’re here to silence that voice. You CAN run five kilometers, and we can help you make it happen.

We have over 50 years’ experience as a community leader committed to health and well-being. As part of that commitment, we’ve put together all the tools you need to run a 5K.

Take the HAP 5K challenge

Our pain-free training schedule is designed to move you from little or no exercise to running a 5K. All it takes is 30 minutes per day, three days per week, for nine weeks.

Before you begin this or any other exercise program, you should talk to your doctor to make sure it’s right for you.

Prepare for the 5K in five easy steps

Step 1: Choose a 5K

Schedule your race at least nine weeks in advance so you have time to fully prepare. Join HAP at a participating 5K Challenge race and save money on your registration.

Or if you can't make it to one of our events, find a 5K in Michigan that’s right for you. 

Step 2: Download the 5K challenge training schedule/app

Your training schedule (PDF) takes you through the training process with everything you need to stay on track. You can also download the free C25K 5K Trainer app for your Android device or iPhone.

Step 3: Watch the 5K challenge videos above

Learn about creating a running plan, the best pre-race nutrition and how to run safely and effectively.

Step 4: Choose the right equipment and start training

The proper equipment and training can mean the difference between a good and bad running experience. We can help you select the right footwear, improve your stride and correct your movement and posture.

Step 5: Run the 5K

Once you know your race-day strategy and what to do afterward, you’re ready to go. Join your fellow runners for the big day.