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Having a goal is a great way to build momentum in a new fitness plan. Download the Couch to 5K Training Program.

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Published on July 06, 2020

Join the Couch to 5K!

HPHP 5k race finish line

Get moving with Employee Wellness and the Healthy Parks, Healthy People program

Having a goal is the first step. Having support makes it happen. Join your fellow CCHC friends and colleagues in making a nine-week journey from the couch to doing a 5K.

For the third year, CCHC Employee Wellness has teamed up with Healthy Parks, Healthy People for the Healthy Parks, Healthy People Couch to 5K Training Program. Offered by CCHC in conjunction with the Cape Cod National Seashore, this program develops the fitness that leads to walking or running a 5K.

With three workouts a week, over nine weeks, the Couch to 5K Training Program outlines walking/jogging at timed intervals to slowly build strength and endurance. You don’t need special equipment to participate, just a basic pair of running shoes and a stop watch or phone with a timer. And while the trails of the National Seashore are available for the plan, the Couch to 5K Training Program can be done anywhere.

“There’s no fitness level required to start the program,” said Darijan Suton, Employee Wellness program manager. “To start, members choose the running or the walking training program. I would say that psychological readiness and determination is what’s needed the most.”

For employees who have medical concerns, a consultation with your physician is recommended, in case modifications are needed. Generally, Suton said, physical activity is encouraged by physicians.

In past years, employees have used this program to prepare for the Healthy Parks, Healthy People 5K, which is offered as a virtual challenge that includes a 10-mi cycling option September 18-20.

For more information about Employee Wellness and the Couch to 5K training program, contact Darijan Suton at