In Brief
Summer session begins 6/2 commence at Dunkerhook Park, Paramus, NJ with Coach John Murtaugh
Tue 6:15 Dunkerhook - Paramus Wed 7:15 Dunkerhook Paramus Parking area B intermediate group Thu 6:15 Glen Rock Duck Pond  
North Jersey Masters In Action
Belmar Chase 5K
Sat, Aug 22, 2015  8:30 AM
Belmar, NJ (700 pts)
63. Christopher Kunkel - 01:06:54
20. Jose Giao - 21:46.77 (2nd Age)
30. Patricia Butcher - 23:11.87 (1st Age)
87. Glenn Jacobs - 27:32.17
Latest News & Announcements
Ridgewood Run Local StoriesRidgewood Run Local Stories
Posted: June 17, 2015
Rob Conenello, a doctor of podiatry in Orangeburg, NY, ran the Ridgewood Run 5K this year as more than just a fun way to spend Memorial Day with his family...
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Coached workout open to all members but geared toward the intermediate runner
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It's time to get off the couch and discover the benefits of exercise. Join up with our gentle and friendly 10 week program. No prior running experience required, Saturday mornings at 8:00-10:00 AM.
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Latest Announcements
Member NameUpcoming Team Races
Posted: March 30, 2014 by William Zink

USATF-NJ Belmar Chase 5K - August 22 - Masters Men

USATF-NJ XC 5K - August 30

USATF-NJ Newport Liberty Half Marathon - September 20

USATF-NJ Little Silver 5K - October 4 - Open Women

Team members must pre-register. Men's captains are Bill Zink (, Rudi Trivigno and JIm Linn (60+ men). Women's captain is Debi Brathwaite. Contact your team captain if you have to scratch from any USATF team race. If you are on the entry list, captains assume you are racing and will place you on a team. We will make last minute changes on race day. USATF-New Jersey membership is required. You must complete the USATF Eligibility Verification if you have not already done so.

For NYRR races simply select NJM as your club on your race entry. There are no other requirements for NYRR teams.

More info about the USATF-NJ Grand Prix

Member NameDunkerhook 7-28-15
Posted: July 28, 2015 by John Murtaugh

ALL DISTANCES = 1600/1k/800/400. Then 4-6 x 200 hard, Recovery for first set is 5 minutes after each interval. Then take an 8 minute break and complete the 200's.Recovery for 200's is to jog back to the start of each 200.

Member NameGeneral Meeting August 5 at Road Runner Sports
Posted: July 27, 2015 by Norman Chester

Our next General Meeting will be held at Road Runner Sports (RRS) at 64 E Route 4 West in Paramus on Wednesday, August 5 at 7 pm. Our host store, who was a Ridgewood Run sponsor, will feature 10% discount (20% for VIP members). There will also be raffles. Local elite runner Beth Moras will be welcomed back as our featured speaker. Beth is well known to many NJM members. A sub-3 hour marathon runner, Beth has run on two winning Boston Marathon Women’s Masters teams and captured 3rd age group, also at the Boston Marathon. Among many other achievements, Beth was first woman at the Chicago Lakefront 50/50 Ultramarathon and the Tallahassee Marathon, and 2nd woman at the National Marathon, Washington DC as well as 2nd woman at the NJ Marathon. She is a wealth of running knowledge and is sure to provide insights to runners at all levels. Her talk will include comments on running equipment and nutritional supplements , which will be useful with the discounts available that night at Road Runner Sports.

Member NameDunkerhook 7-21-15
Posted: July 19, 2015 by John Murtaugh

7-19 5k/10k = 3x400 hard with a 400 jog recovery, then finish with an 800 at 5k pace which will bring you back to the common start. You get 5 minutes recovery between intervals. 13.1/26.2 = 6x800 at 5k pace with a 3 min jog recovery between intervals.

Member NameDunkerhook 7-14-15
Posted: July 13, 2015 by John Murtaugh

5k/10k = 6-8 x 1k with a 2 minute jog recovery back to common start. 13.1/26.2 = 8x600 with 100% of your interval time for recovery back to common start.Check pace chart for goal pace.

Member NameDunkerhook 7-7-15
Posted: July 06, 2015 by John Murtaugh

5k/10k = 3x400 at 5k pace with a 400 jog recovery after each. Take a 3 minute recovery. Then complete a 5 minute tempo run at your 10k pace. Take a 3 minute recovery then 3x400 at 5k pace. Half and Marathon = Ladder 400/800/1200/1600 with 100 % of your interval time for recovery. (If it takes you 10 minutes to complete the 1600 you have a 10 minute recovery.) 8 minute recovery then 1200/800/400. Efforts should be 10k pace for the 400/800 and marathon pace for the 1200/1600. This should be a controlled workout.

Member NameSunday 7:30 Endurance Group Run- New Time and location
Posted: January 28, 2015 by John Foster

Sunday -- Starting July 5th, we will start at 7:30 for the summer from Glen Rock Duck Pond, first parking lot. Long Run between 10-17miles All welcome.

Member NameDunkerhook 8-4-15
Posted: August 02, 2015 by John Murtaugh

5k/10k = 6-8 x 600 meters at 5k pace or faster with a 2 minute walk or jog recovery back to start. 13.1/26.2 = 8-10 x 1000 meters at goal marathon race pace with a short 90-second recovery jog between repeats.

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North Jersey Masters Track and Field Club Mission Statement

North Jersey Masters is a running club that provides a healthy running environment for runners of all ages and abilities. Through coached workouts and weekend runs, members attain their goals and enjoy a lifelong pursuit of the sport within a supportive and friendly club environment.

North Jersey Masters Track and Field Club is a 501(c)(3) non-profit corporation registered in the state of New Jersey, founded by Fred and Toshi D'Elia in 1976.

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Hotline: (973) 333-4837
Mail: PO Box 56, Ridgewood, NJ 07451
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