Vernon PAL
25 Church Street
PO Box 755
Vernon, NJ 07462

Phone: 973 764-9514
Fax: 973 764-8345


Contact form


Office Hours Mon - Fri 9am to 3pm

           Couch to 5K (C25K) or Return to 5K

This year there are 2 different programs being offered to prepare for the Vernon 5K.  Please be sure to register for the correct program. 


Couch to 5K

The Couch to 5K (C25K) program is going to be a true beginners running program.  This year's C25K coach will be Melissa Seeley.

  • Beginners only
  • Never run a 5K or within the last year
  • Have not run in the last year
  • Returning to running after an injury
  • Returning to running after childbirth (jogging strollers welcome)
  • ​New to a run training program​
  • Little to no running background

​There will be an informational meeting with Melissa on Thursday, 2/28/19, at the PAL 6:45pm.  You will receive the running plan and more, as well as  have an opportunity to ask any questions you may have about the program/training.


Return to 5K

The Return to 5K program is for a former runner who has taken time off.  This year's Return to 5k coach will be Cherie Shortway.

  • Previously completed the Couch to 5K program in the past year
  • You have run in the past 6 months
  • Have followed a 5K training program in the past 6 months
  • Previously run a 5K
  • Improve your 5K personal record

There will be an informational meeting with Cherie on Tuesday, 2/26/19 at the PAL, 7:30pm. You will receive the running plan and more, as well as a q&a session.


Both of these programs, C25K and Return to 5K, will begin the weekend of March 2, 2019.  These programs are designed to be 9 weeks, which will bring us to race day, May 5, 2019!  Each program is designed for each runner to complete a 5K (3.1 miles) running/ jogging at your own pace, without walking.


When: C25K -  3 times a week - Tuesdays and Thursdays. 6:30pm and Saturdays 9:00am.

            Each session will be less than 1 hour


 When: Return to 5K - 3 times a week - Mondays and Wednesdays 6:30pm and                           

            Sundays 9:00am (times subject to change)

            Each sesssion will be less than 1 hour


Where: Maple Grange Park and the surrounding area


Who: All residents in Vernon and surrounding communities ages 16 and older 


Fee: $40.00 - The fee includes race day registration, 5K race t-shirt, SWAG bag and personal            weekly coaching


*Please be sure to consult with your physician before starting any exercise program.


Benefits of beginning a Running Program

  • Makes you happier - mental health boost
  • Gets you fitter
  • Great weight loss tool
  • Strengthens bones and joints
  • Helps you get on track for a long and healthy life
  • Great for self-esteem - doing something for You
  • Accountablilty
  • Motivation


Tips for Success

  • Invest in a proper pair of running shoes
  • Follow a Plan
  • Warm up
  • Take it slow
  • Post Stretching
  • Identify good and bad pain
  • Set a Goal
  • Cross train
  • Mix up the pace


For more information, contact the PAL at 973-764-9514


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