HAP's easy-to-follow program will have you race ready in just nine pain-free weeks. Check out our video series to learn more.
Open video transcripts (9 videos, 20:11)
HAP Fitness Challenge
We have more than 50 years of experience as a community leader committed to health and well-being. As part of that commitment, we’ve developed the HAP Fitness Challenge.
Join HAP at a participating Fitness Challenge event and save money on your registration.
Our 5K training schedule
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 a 5K in five easy steps
Step 1: Choose a 5K
Schedule your race in advance so you have time to fully prepare. Join HAP at a participating Fitness Challenge event and save money on your registration.
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.