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) 


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


When: Beginning February 29, 2020 - 3 times a week - Tuesdays and Thursdays. 6:30pm and Saturdays 9:00am.

            Each session will be 1 hour or less


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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