Step by Step: Take yourself from couch to 5K

Use this guide to get moving and run, walk or bike with us at the HPHP event this fall

Becoming a 5K athlete starts not with your feet, but with your finger. Press "download" for this step-by-step guide that will take you from your couch to the HPHP 5K this fall. This week-by-week plan will slowly scale up your activity level to comfortably participate in this fun family event on September 18 that benefits the Cape Cod Healthcare Cardiac Rehabilitation program and the Friends of the National Seashore, our partners in this event.

The Healthy Parks Healthy People Ride and Run for Heart Health is an annual cap to the Employee Wellness program and the Healthy Parks Healthy People Program, Cape Cod Healthcare's partnership with the Cape Cod National Seashore that encourages our patients and friends to engage in nature activities for improved health.

After prepping with the couch to 5K guide, you can run/walk a 5K or 5-mile course through Eastham and the trails of the seashore or ride a virtual 10- or 35-mile course to complete the race. Special children's fun runs and a 1-mile run/walk challenge are also part of the event.

Make the race a personal goal, a team challenge or a fun way to participate in healthy activity by making the event the finale of the HPHP Couch to 5K program. After the race, join us for awards and a food truck afterparty with What the Truck and The Food Truck, providing healthier foods, using a variety locally sourced ingredients.

Volunteers are needed! Not ready to run? You can volunteer to help on race day. It's another way to participate in this annual event.

DOWNLOAD THE COUCH TO 5K PROGRAM [PDF]

REGISTER FOR THE HPHP RUN AND RIDE EVENT TODAY