North Jersey Masters Beginning Running Couch to 5K Program

Welcome to Running

North Jersey Masters wants everyone to enjoy running and recognizes that the most important step in this journey is the first one. If you are new to running, or you have been a casual runner and are looking to advance to the next level, or you are returning to running after many years away - then the Club has developed a fun and progressive beginner running program to make sure the first step is the right step. Our Couch To 5K (C25K) program has successfully seen many individuals discover the fitness benefits of running and amaze themselves by completing their first 5K run.

We hold two formal beginner running programs throughout the year, one in the Spring that ends with our very own Ridgewood Run 5K and one in the Fall ending with the Paramus Run 5K or St-Peter's Academy 5K. Each program consists of 10 weeks coaching with a certified running coach and all the support you need to be successful. Our program is the original C25K program in the NY/metropolitan area with the most experienced coaches and we have hundreds of successful, happy, and injury free graduates.

Our beginner running program requires NO PRIOR RUNNING EXPERIENCE, we just require enthusiasm and attendance at our weekly coached workouts. We have seen whole families, work colleagues and individuals progress at their own pace through the 10 week program, with everyone being able to complete the 5K run and make running a lifestyle.

As a Club we welcome new runners all year round. If you are interested in other training opportunities outside the formal beginner program please contact us for more information.

Read about the success of some of our C25K alumni.

Registration is Open Now

If you or someone you know is interested to begin their running journey, now is the time to register for our next program.

Download the Enrollment form and fill out to register now.

Contact Us if you have questions or require more information.

Register in person

Wednesdays 9:00 AM, March 22 - May 29 at Ridgewood Duck Pond near the dog park.

Saturdays 9:00 AM, March 18 - May 29 at Glen Rock Duck Pond in the second parking lot.

North Jersey Masters Beginning Running Couch to 5K Program

What Does Our Beginner Running Program Include?

The Club firmly believes in fostering fitness in our communities, for this reason we offer a vastly subsidized beginner running program, in keeping with our status as a non-profit corporation. The low enrollment fee of $90.00 for the program includes:

  • One year membership in North Jersey Masters
  • 10 weeks of professional coaching in a group environment
  • Weekly training programs for the duration of the program
  • Email and phone support from the Coach and other members of the Club
  • A technical fabric tee-shirt with Club and C25K logo
  • Race entry fee into a 5K run at the end of the program
  • Educational clinics during the program
  • Discounts with the program's retail partners
  • As a North Jersey Masters club member, all club benefits are also at your disposal, including club meetings, workouts, team races, and social events.

North Jersey Masters Beginning Running Couch to 5K Program

Additional Information

The beginner running programs are led by a North Jersey Masters coach certified by the USATF.

Contact for all inquiries about the Club's beginner running programs or running inquiries in general.

Download the Enrollment form to sign up for the next Couch To 5K Program (availability permitting).

Coached workouts are held every Saturday morning between 8:00 AM and 10:00 AM during Spring and Fall seasons. Your group time will be confirmed by email. Locations include Glen Rock Duck Pond in first parking lot under covered picnic area, and Ridgewood Wild Duck Pond. A full schedule of locations, by week, is published before the start of each Spring or Fall season. These workouts form part of the Club's Couch To 5K (C25K) running program, designed specifically for beginners with little or no running experience. Given the focus on beginners the workouts are NOT open workouts and individuals need to contact the Coach prior to attending these sessions. In addition to the physical exercise - during the hour long session the Coach will discuss a number of important topics (e.g. hydration, running form, clothing, basic physiology etc). Runners are encouraged to attend all 10 workouts in a season. At the end of the program runners will complete the Ridgewood Run 5K (Spring program) or the St-Peter's Academy 5K in River Edge (Fall program).

North Jersey Masters Beginning Running Couch to 5K Program

Spring 2017 Program Locations

Spring and Fall program locations are Ridgewood Duck Pond on Wednesday 9:00 am, and Glen Rock Duck Pond on Saturday 9:00 am. You will be notified once you register for the program.

Participation in the weekly group workouts is only for individuals who are enrolled in the program. However, if you are new to running or simply interested to find out more - then please come along to any of the workouts below and the Coach would happily spend some time talking to you and making sure that your running benefits from the many opportunities that exist at North Jersey Masters.

Glen Rock Duck Pond Ridgewood Duck Pond

March 18 2017 Saturday 9am

March 22 2017 Wednesday 9am

March 25 2017 Saturday 9am

March 29 2017 Wednesday 9am

April 1 2017 Saturday 9am

April 5 2017 Wednesday 9am

April 8 2017 Saturday 9am

April 19 2017 Wednesday 9am

April 22 2017 Saturday 9am

April 26 2017 Wednesday 9am

April 29 2017 Saturday 9am

May 3 2017 Wednesday 9am

May 6 2017 Saturday 9am

May 10 2017 Wednesday 9am

May 13 2017 Saturday 9am

May 17 2017 Wednesday 9am

May 21 2017 Sunday 8am Race Rehearsal

May 29th 2017 Graduation with Ridgewood Run

Graduation meal the following week TBD


The program is designed for individuals with very little or no running experience and provides a gentle introduction to exercise. If you have any pre-existing medical conditions we recommend that you consult with your primary physician before undertaking any exercise program.


Once you have successfully completed the introductory program, North Jersey Masters welcomes you to our other workouts (see workout page) and the weekly Saturday social group run that was started by and continues to be organized by runners who came through our Couch To 5K program.

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: (201) 540-9701
Mail: PO Box 56, Ridgewood, NJ 07451
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