Place
Ridgewood, NJ US 07463
Description
Join us for an 8-week in-person, all-women's training program that will prepare you to run a 5K (3.1 miles)!!! Our goal will be for you to cross the finish line at the 9th Annual Hero 5K at Bergen Community College, Sunday, November 4, 2024 (race entry fees are NOT included in UCAN5K registration fees).
Designed with the beginner runner in mind, this gradual, walk-to-run program is perfect for first-time runners or those who are coming back to the sport after a layoff.
"Absolutely loved this program! It was so motivating to see everyone's progress and kept me on track much better than if I were following another program or app on my own!" --past UCAN5K participant
"This has been such a helpful program for me, first when I wanted to start running and then this year when I needed help getting back into a running routine. And as a lone runner for so long, I had no idea how fun it is to run with others until this year's program!" --past UCAN5K participant
"I'm so grateful! I don't think I would have been able to do this without support! I am so pleased with the program. Looking to continue my running!" --past UCAN5K participant
Weekly meet-ups (Sunday mornings) will take place at 8:00 AM, in person, on the following Sundays:
9/8, 9/15, 9/22, 9/29, 10/6, 10/23, 10/20, 10/27
**note, we will always do our best to maintain the published schedule, but there may be changes at the discretion of Coach Dana.
Cost is $75 for the training program and includes 8 weeks of professional group run coaching, team tech shirt, JWS membership through Decmber 31, 2024, unlimited support from Coach Dana, plus top-notch motivation and accountability from northern NJ's largest all women's running, walking and multi-sport group.
100% money-back guarantee! Stick with us for 8 weeks and follow the program — and if you’re not happy we’ll give you back every penny. What do we need from you? We need you to take the first step with us!
In addition to in-person sessions, workout schedules will be emailed weekly and are designed for individuals with limited to no running experience. Daily support will include wellness-related information, nutrition tips, and motivational posts, along with unlimited question/answer opportunities.
The program is led and moderated by JWS Founder and RRCA Certified Head Coach Dana Anello White. You can learn more about Coach Dana here.
Questions? Please contact Coach Dana at dana@jerseywomenstrong.com
Take this journey with us. UCAN5K with Jersey Women Strong!
Get fit. Give back. Change lives.
Frequently Asked Questions
Have a question you don't see answered here? Email dana@jerseywomenstrong.com!
Where exactly do we meet? We meet at the second parking lot at the Ridgewood Duck Pond, 1133 E. Ridgewood Avenue, Ridgewood. Enter the park and continue to the parking lot just past Camp Sunshine/Snowflake, which will be on your right. You’ll see the playground and the bathrooms in that vicinity as well.
Where do we run/walk? For the first few sessions at the Duck Pond, we'll stay around the pond within the park, making it easier to keep track of everyone and find perfect pacing partners. In the following weeks, we'll venture out on the path straight out and back.
How long are the workouts? Workouts typically start at around 20-30 minutes and gradually increase in duration as you progress through the program
What if I can’t keep up with everyone? We have ALL levels represented within this group--brand new runners, former runners, injured runners returning to the sport, walkers, etc. Please do not worry about your pace or "keeping up." This is 100% self-paced, so you will work to your own ability level.
What if I don’t know anyone and I’m an introvert? Joining a group can feel intimidating, especially if you don’t enjoy being around a lot of people. JWS is a very supportive community, and you’ll find that everyone is welcoming and encouraging. That said, you don’t have to be super social if that’s not your style. You can run at your own pace and participate as much or as little as you feel comfortable. Remember, exercise is a great way to focus on your personal goals and enjoy some time for yourself, even while being part of a group.
Can I walk? Yes. Instead of following the walk-to-run intervals, you can alternate between walking and faster walking. And there will be plenty of walkers at the 5K! Walk, run or shuffle.
What if I have to miss a session? No worries! Workouts for the week (3 of them) are sent at the beginning of the week, so you'll fit them in when you can. Cross-training is optional.
What if I can’t keep up with the 8-week training program? We’ve used this training program for well over 1000 women and found that everyone progresses at a different pace. You may get to the point where you aren’t ready to jump to the next workout or week of the training program. It’s important to remember that this is your journey. We will make individual adjustments to the program as we move through this.
What if I finish last at the 5K? Every participant has their own journey, and crossing the finish line, regardless of your position, shows dedication, perseverance, and courage. The important thing is to focus on your own progress and effort. Participating in a 5K is about challenging yourself and celebrating your personal milestones, not just competing with others.
Can I walk the 5K? Yes, you definitely can! There will be plenty of walkers.
What should I wear to the workouts? Loose, comfortable exercise clothes work best, as do good pair of running shoes.
Where can I purchase running shoes? If you need to buy sneakers, we HIGHLY recommend Runner's House in River Vale. Owners Jason and Russ are knowledgeable and very kind, specializing in helping beginner runners find the perfect fit. In addition, you will get a discount if you mention you are part of Jersey Women Strong! Runner's House is located at 688 Westwood Ave, River Vale.
Do I need a running watch? While any fitness-type watch will be handy, you do NOT need it for the program. We will utilize an app you can download right on your phone. It will be very helpful if you can download and become familiar with the app before the training starts, but if tech isn’t your thing, we will show you what to do at the first meetup!
How can I find the apps we need to use? You can pick one of the following: "Interval Timer" or “Seconds” Interval Timer, both free in the App and Google Play stores.
Should I carry water with me? Our workouts will be short enough that you shouldn't need water unless there is extreme hot weather. That said, you should always be well-hydrated and have water with you when you return to your car. As you progress with training, we will discuss hydration and nutrition for longer runs and workouts.
Are kids allowed? Young children in jogging strollers are always welcome. For liability reasons, kids under 18 are not eligible to participate or accompany you on foot or bike during our meetups.
Are dogs allowed? While leashed dogs are always welcome in the park, having them on a group run can be challenging. Additionally, it poses another liability for us as an organization. While many people love dogs, not everyone does, and having them on group runs is highly discouraged.
Race Contact Info
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