Some of us have run hundreds of 5K’s…..even hundreds of marathons.  If you’ve run 5K’s – can you remember your 1st one?  If you have never run one before, are you ready for that next step in your running?

I was a junior in high school when my coach put me in that first 5K. It was a JV race in Cross Country on Garrett Mtn. Reservation park.  I had no idea what I was doing.  Although I had run track for 2 years, I had never run a 5K.  I got through it….and now, roughly 240 5K’s later, I’m still at it.  Unbelievable if you think about it.  But it all starts with just 1.

This is for all of you that run non-competitively.  Just jump in a race.  What are you worried about? The other runners will welcome you.  Or those who have never run before.  In 9 weeks you can finish a 5K.  Granted it won’t be fast – it may not be all running, but you can finish.

Just ask a lot of questions, pick a 5K, circle that date in the future and just work towards it.  You can do it – many have.  And pick a fun 5K for the food, or the colors or the zombies…. And you never know – that 5K may lead to longer races.  It may lead to obstacle course races….or duathlons or triathlons.

There has been an explosion over the last 7 years or so in racing, not just from 5K’s.  So what do you have to lose?  There is a small chance you will finish in last…but even in last you beat all those that did not leave the couch.  There are no excuses if this has been something you want to do….

Happy Running


For those that are just starting just click here – I want everyone to try to run – if that has been something you want to do…..   9 Weeks to a 5K




Nickolas Joannidis
Nickolas Joannidis
I have been running for over 35 years, having done practically every possible racing event or distance from the 100 meters through the marathon. I competed in varsity high school cross country and track at Saddle Brook High School in the mid-1980's, varsity cross country and track at Division II Pace University and finished well over 200 road races since then, including 20 marathons with a lifetime best of 3:14:50. I was the president of the Hoffmann LaRoche corporate running team for 7 years, growing the team from 25 to over 90 during his tenure. I coached many of these runners to achieve their goals, whether they were beginners or advanced. In 2011 I was an assistant coach for the Fair Lawn Recreation track team, helping the 10 to 14 year old group. I am currently personally coaching dozens of runners, from beginner levels to advanced levels and getting them to be prepared to meet their goals.

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