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 Garden State 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.

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 at 9 am during Spring and Fall seasons. We meet near the second parking lot at Glen Rock Duck Pond (GPS address 149 Alan Ave Glen Rock). 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 run the Ridgewood Run 5K with the Spring program or the Terri Roemer Paramus 5k or Garden State 5K with the Fall program.


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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