Get 5K ready with us

The first steps

So you want to make a change to lead a healthier life, and you’re thinking about a 5K? But that little voice in your head is telling you that you’re not an athlete or you aren’t ready. We’re here to tell you that you CAN be a 5K runner and we can help make it happen!

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

Take the HAP 5K Challenge

  • Designed to get you from little or no exercise to running a 5K in just five easy steps and nine pain-free weeks!
  • Requires only 30 minutes per day, 3 days per week, for 9 weeks. The training schedule will help you prepare for a 5K race.
  • Before you begin this or any other exercise program, we recommend you talk to your doctor to make sure it’s appropriate for you.

Get your Training Schedule

Creating a Running Plan
How to Run
Running Nutrition

Five easy steps to prepare and run a 5K!

Step 1: Choose a 5K

Step 2: Download the 5K Challenge training schedule

  • Your training schedule takes you through the training process with everything you need to stay on track.
  • Download a PDF or the C25K® 5K Trainer free app by Zen Labs for your smart phone

Step 3: Watch the 5K Challenge videos on this page!

  • Learn about creating a running plan, nutrition and more

Step 4: Choose the right equipment and start training

  • The right equipment can mean the difference between a good and bad running experience.
  • Watch your running stride, posture and movement to help alleviate aches and pains when training for or running a race.

Select the Right Footwear
Pronation v. Supination
Five Key Facts about Your Body’s Design

Race Day Strategy
Post-Race Strategy

Step 5: Run the race!

You’re ready to go, so join HAP and your fellow runners for the big day!

Spring 2017 Season

HAP and the Crim Festival of Races are partnering up to offer you an exclusive discount - just for being a HAP member! Please log into your (You are leaving account and click on My Health & Wellness then Member Events for your discount code. Two options to join us are available:

  • Train with the CrimFit Adult Training Program. (You are leaving Whether you are a first-time 5K’er, want to expand to an 8K, or are challenging yourself to complete the 10-mile course, the CrimFit Training Program can get you race-ready in 15-weeks. The cost includes the training program as well as your race registration.
  • Run with us on race day only. If the training program isn’t for you, you can still get a discount on the race fee just for being a HAP member.
Upcoming Target 5K Race
41st Annual HAP Crim Festival of Races
Friday and Saturday, August 25-26, 2017 (You are leaving

Don’t forget to log in to your (You are leaving account to get your registration discount code.

Can't make the Crim? Join us for other HAP 5K Challenge races and get a discount. To learn more log into (You are leaving and click on My Health and Wellness and then Member Events. Here, you can view a list of upcoming races and discount codes.

Register for HAP Crim Festival of Races (You are leaving

Get social with us!

We invite you to share your photos and comments from the 5K training program using #HAP5K!