The Wyoming Valley Striders 5K Training Program is back for fall 2024! Whether you are new to running or just want to get back into it, this program is designed to take you from running 0 miles to 3.1 miles in just 8 weeks. The fall session starts on Wednesday, September 11.

Established in 1975, the Wyoming Valley Striders is the oldest continuously operating running club in NEPA, with our 50th anniversary coming up in 2025. The WVS is a registered 501(c)(3) nonprofit, co-founded by legendary local runner and coach Vince Wojnar. We host seven races a year, along with numerous informal group runs and several social events.

The 5K training program is designed to gradually build your strength and stamina through a structured approach, helping you transition from the couch to completing a 5K run where participants can test their new skills. It is perfect for someone returning to running after a hiatus or for a brand-new runner. Both men and women are welcome.

The program mixes walking and running, gradually increasing mileage and decreasing walking each week, until you can run 3.1 miles without stopping. Some programs mix in three days of run/walk with other cardio activities as well. The 5K is the most approachable distance race in running, making it great for new runners to challenge themselves.

Practices & WVS 5K Goal Race

Practices take place on Mondays and Wednesdays at 5:30 pm at Church Street Park in Kingston, and on Saturdays at 8:30 am at Kirby Park. This year’s goal race will be our new WVS 5K at the Susquehanna Warrior Trail in Shickshinny on November 10 starting at 9:10 am.

The 5K coincides with our 11th annual WVS 20K on the same day. The 20K is part of the larger Vince Wojnar Triple Crown series.

Registration and WVS Membership

The cost of the 5K training program is $40. The registration fee includes coaching, practices, insurance, and an end-of-session celebration with a small gift for the graduating runners. Please note that the entry fee for the 5K goal race is not included in the program cost. 

If you’re not a current Wyoming Valley Striders club member, you’ll need to join during the first week of practice to participate. Membership is $10 per year and includes club race discounts and at select local merchants, including Scranton Running Company and Valley Running Company stores. Spaces are limited, so sign up early!

From 5K to Half Marathon: Jessica’s Running Journey

In 2017, Jessica Podlaski heard about the 5K Training Program from a friend at the gym. Learning her friend was doing it alone, Jessica decided to join. Although they didn’t run at the same pace, both found the experience rewarding.

Jessica completed the program and finished the goal race, Bernie’s Run, in 34 minutes. She continued running after the race, participating in a faster 5K program and then a 5-mile program with the WVS. Jessica loved the structured workouts and the camaraderie of fellow runners, which kept her accountable and motivated.

This inspired her to train for her first half marathon, the Scranton Half Marathon, in 2018, achieving this milestone within a year.

Now serving on the board of the WVS, Jessica is our 5K training program coordinator and one of the coaches, guiding new participants through the same journey that started her running adventure.

Visit our website and sign up today for our 5K training program! Take the first step towards achieving your running goals with the support of Jessica and the dedicated WVS coaches.