UCAN5K with Jersey Women Strong - Fall 2023

Sun September 10 - Sun November 5, 2023 Ridgewood, NJ 07463 US Directions


UCAN5K Training Program

8:00AM EDT - 8:00AM EST
Open to ages 18 - 99.


Ridgewood, NJ
Ridgewood, NJ US 07463


Join us for an 8-week in-person, all-women's training program that will prepare you to run a 5K (3.1 miles)!!! You'll have a choice to run a team time trial on Saturday, November 4, 2023, or, better yet, cross the finish line at the 8th Annual Hero 5K at Bergen Community College, Sunday, November 5, 2023 (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:

9/10, 9/17, 9/24, 10/1, 10/8, 10/15,10/22, 10/29

**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, 2023, 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.

What is the time requirement? You will be given three walk/run workouts per week and are encouraged to work in cross-training when you can. Walk/run workouts take no more than 45 minutes (including our Sunday in-person session).

What if I have to miss a session? It's OK! You'll have the workouts for each week ahead of time. If you can't make it to our weekend meetup, you can do that workout on your own, or even arrange to meet up with another group member at a different time. This program is extremely flexible!

What if I’m “too slow”? Honestly? There’s no such thing! We’ve put 100s of runners at EVERY level through this program. Many had never run a day in their lives  We are here to make a believer out of YOU!

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.

Race Contact Info

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