WELCOME TO THE NONE TO RUN PLAN FOR BEGINNER RUNNERS!

 

If you can't currently run for more than 5-minutes straight without stopping to catch your breath, you're in the right place.

Becoming a consistent runner is hard.

You’re struggling to find the time to run. Irregular and demanding work schedules, kids and other commitments make it difficult to give running the time it needs.

You have nagging injuries that just won’t go away or experience pain when you run more than 5 or 10-minutes.

You’re constantly disappointed with your lack of progress and running just doesn’t seem to get any easier.

You get out of breath quickly and wonder why the hell you’re inflicting this pain and discomfort on yourself.

Maybe you simply fear looking “bad” when you run?

These are just a few of the struggles I hear time and time again.

Behind these struggles are the keys to more energy, happiness, weight loss, boosted self-confidence and in my opinion, a better life.

Out on the roads, there is fitness and self-discovery and the persons we were destined to be.
— George Sheehan

If any of this resonates, you're in the right place. 


Our other work has been featured in:


This beginner running plan will take you from ground zero, to running comfortably for 25-minutes straight.

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We're not worried about how far or fast or you run and either should you.

Today, you become a runner and in 12-weeks, a runner for life.

Ready to begin?

Training Schedule

Want audio files for each workout and a printer-friendly version of the entire training schedule? Just enter your email below.

“I’ve tried the C25K several times, and due to severe asthma it was very difficult for me to progress and I always gave up because I couldn’t keep up with the program requirements.

This is the first program I’ve tried that I was actually doing according to plan.”
— RJ

Each week, you'll perform the same workout 3 times. See the FAQ at the bottom of the page some for further clarification on the plan. 

WEEKWORKOUT 1WORKOUT 2WORKOUT 3STRENGTH WORKOUT
1Walk briskly for 5-minutes. Then alternate between 30- seconds of slow running and 2-minutes of walking for a total of 20-minutes.Walk briskly for 5-minutes. Then alternate between 30-seconds of slow running and 2-minutes of walking for a total of 20-minutes.Walk briskly for 5-minutes. Then alternate between 30-seconds of slow running and 2-minutes of walking for a total of 20-minutes.Simple Strength Routine for Runners. Perform 2 sets.
2Walk briskly for 5-minutes. Then alternate between 60-seconds of slow running and 2-minutes of walking for a total of 20-minutes.Walk briskly for 5-minutes. Then alternate between 60-seconds of slow running and 2-minutes of walking for a total of 20-minutes.Walk briskly for 5-minutes. Then alternate between 60-seconds of slow running and 2-minutes of walking for a total of 20-minutes.Simple Strength Routine for Runners. Perform 2 sets.
3Walk briskly for 5-minutes. Then alternate between 1-minute of slow running and 2-minutes of walking for a total of 25-minutes.Walk briskly for 5-minutes. Then alternate between 1-minute of slow running and 2-minutes of walking for a total of 25-minutes.Walk briskly for 5-minutes. Then alternate between 1-minute of slow running and 2-minutes of walking for a total of 25-minutes.Simple Strength Routine for Runners. Perform 2 sets.
4Walk briskly for 5-minutes. Then alternate between 90-seconds of slow running and 2-minutes of walking for a total of 25-minutes.Walk briskly for 5-minutes. Then alternate between 90-seconds of slow running and 2-minutes of walking for a total of 25-minutes.Walk briskly for 5-minutes. Then alternate between 90-seconds of slow running and 2-minutes of walking for a total of 25-minutes.Simple Strength Routine for Runners. Perform 2 sets.
5Walk briskly for 5-minutes. Then alternate between 90-seconds of slow running and 1-minute of walking for a total of 25-minutes.Walk briskly for 5-minutes. Then alternate between 90-seconds of slow running and 1-minute of walking for a total of 25-minutes.Walk briskly for 5-minutes. Then alternate between 90-seconds of slow running and 1-minute of walking for a total of 25-minutes.IT Band Routine
6Walk briskly for 5-minutes. Then alternate between 90-seconds of slow running and 1-minute of walking for a total of 25-minutes."Walk briskly for 5-minutes. Then alternate between 90-seconds of slow running and 1-minute of walking for a total of 25-minutes.Walk briskly for 5-minutes. Then alternate between 90-seconds of slow running and 1-minute of walking for a total of 25-minutes.IT Band Routine
7Walk briskly for 5-minutes. Then alternate between 2-minutes of slow running and 30-seconds of walking for a total of 25-minutes. Walk briskly for 5-minutes. Then alternate between 2-minutes of slow running and 30-seconds of walking for a total of 25-minutes. Walk briskly for 5-minutes. Then alternate between 2-minutes of slow running and 30-seconds of walking for a total of 25-minutes. IT Band Routine
8Walk briskly for 5-minutes. Then alternate between 2-minutes of slow running and 30-seconds of walking for a total of 25-minutes. Walk briskly for 5-minutes. Then alternate between 2-minutes of slow running and 30-seconds of walking for a total of 25-minutes. Walk briskly for 5-minutes. Then alternate between 2-minutes of slow running and 30-seconds of walking for a total of 25-minutes. 7-Minute Strength Workout for Runners
9Walk briskly for 5-minutes. Then alternate between 5-minutes of slow running and 2-minutes of walking for a total of 25-minutes.Walk briskly for 5-minutes. Then alternate between 5-minutes of slow running and 2-minutes of walking for a total of 25-minutes.Walk briskly for 5-minutes. Then alternate between 5-minutes of slow running and 2-minutes of walking for a total of 25-minutes.7-Minute Strength Workout for Runners
10Walk briskly for 5-minutes. Then run slowly for 20-minutes. Walk briskly for 5-minutes. Then run slowly for 20-minutes. Walk briskly for 5-minutes. Then run slowly for 20-minutes. 7-Minute Strength Workout for Runners
11Walk briskly for 5-minutes. Then run slowly for 22-minutes. Walk briskly for 5-minutes. Then run slowly for 22-minutes. Walk briskly for 5-minutes. Then run slowly for 22-minutes. 7-Minute Strength Workout for Runners
12Walk briskly for 5-minutes. Then run slowly for 25-minutes. Walk briskly for 5-minutes. Then run slowly for 25-minutes. Walk briskly for 5-minutes. Then run slowly for 25-minutes. 7-Minute Strength Workout for Runners

strength WORKOUTS

The strength workouts should be performed once per week. You can perform the strength workouts on your days off from running or immediately after a run.

Simple Strength Routine for Runners - view workout

IT Band Routine for Runners - view workout

7-Minute Strength Workout for Runnersview workout


BONUS GIFT

Get 10% off your next order at Running Warehouse.

Use the coupon code "healthy10" at checkout. 


FREQUENTLY ASKED QUESTIONS

Q: Who is the None to Run plan for?

I want it to be for beginner runners, real beginner runners, who might not be ready to start a plan like Couch to 5K. If you can't run for more than 10-minutes without stopping to catch your breath, this plan will work really well for you. 

While Couch to 5K is an excellent place to start for many people as well, there are a few flaws that I have written about here.

Q: Do I have to run on specific days?

No. You can do your workouts on any day (or time) you choose. The only caveat is that you never run two days in a row. A rest day in between is essential for beginners to help reduce chances of injury and to allow the body get the rest it needs.

Q: Why are the workouts prescribed by time instead of distance?

I cover this here.

Q:  Is it okay to repeat a particular week?

Yes!  If there is a particular week that was too challenging, listen to your body and repeat the week before progressing to the next.  Please note that there are a couple of weeks that are already repeated to help you progress at a sustainable (and enjoyable) level.

Q: When should I perform the strength workouts?

The strength workouts can be performed on any day you choose, even after a run (but not before).

Q:  What is the easiest way to remember the workouts while I am doing them?

I recommend either entering your email address at the bottom of the page to get the audio versions of each workout. Alternatively, you can create custom workouts with the RunKeeper app or simply bring write the walk/run ratios on your hand so you remember!

If you have any other questions, please email them to me:  info@healthynomics.com


Want a printer-friendly version for the fridge and audio to guide you through each workout?

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About Me

Hey. I'm Mark.

As USATF (USA Track and Field) certified coach and a former Kinesiologist, I created my blog, Healthynomics, as a personal outlet for me to stay in touch with my passion of exercise science and healthy living.

I enjoy helping people get fit and improving their health by sharing my experiences and the knowledge from industry experts.

My work has been featured in places like RunKeeper, Strength Running, The Globe and Mail, CBC News and Lifehacker.

Lately, my focus has been on helping beginner runners get started.