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.

P1220134.jpg

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

Untitled design (6).png

Want a printer-friendly and audio version of the entire training schedule? It's FREE.

Just enter your email below and join 4,000+ other beginner runners. 


AUDIO WORKOUTS

4a8db0e1-5da9-4f29-9816-8933223e4da6.png

Listen to a sample below.

Let me guide you through each workout.  It's like having a coach right in your ear buds!


WHAT PEOPLE LIKE YOU ARE SAYING ...

Allison after finishing her 5K

Allison after finishing her 5K

"Many years ago, I decided I wanted to run so started running on my own without a plan. Needless to say that was not a good idea because I ended up with a stress fracture in my ankle from doing too much too soon.  The following year I sprained the same ankle, ending up with crutches and shortly after that wound up with another stress fracture in my metatarsal of the same foot. 

I remember my doctor told me to just stick with biking or swimming, which I did for a year or two.  After a while, I was bored with the same routine and wanted to try to run again. I knew that I didn't want to make the same mistake of doing too much too soon and so I tried to follow a program. 

I tried numerous programs that all wound up with the same result....ankle or foot pain and me having to quit. Last year I turned 40 years old and set a goal that I would run my first 5K.  Again, I sought out a program to help me achieve my goal. 

I came across None to Run in a google search and given that it said it was great for someone who cant even run 5 minutes I thought it would be a great pace for me. 

As I completed the weeks, I was shocked that my ankle was holding up and I was actually able to progress. I think the strength exercises included in the program also helped tremendously by preparing my body for the pavement pounding.  I did repeat a week once or twice in the program if I felt it was too hard for me or felt a bit sore but I was able to finish the program!! T

his was the first time in 15 years that I was able to run for 25 minutes straight without ankle pain.  I'm happy to say this past September I completed my first 5K and even though I had to take some walk breaks here and there ( those hills killed me!) , I finished and more importantly my ankle finished the race. I will be turning 41 in two weeks and have set a goal to complete another 5K without any walk breaks!

Thank you so much for your program and helping me get over my fear of re-injury, forever grateful!"

- Allison Schaible 


rsz_img_2780.jpg

"I love None to Run!! The plan is created so I'm not overwhelmed! I can feel my endurance building and I can say it worked! I completed my first 5k in October and could've kept on going! Thanks!"

- Brandi Pugh


rsz_20170921_163455.jpg

"Like many people in their mid-30s I was reflecting on my health and realizing things were changing. My weight was affected more and more by the big slice of chocolate cake, or what ever the splurge may have been. I needed to do something if this time of my life was going to be my "midlife". You know, crossing my fingers I hadn't already missed it.

So of course running was the answer. I got out there and literally thought I was going to die. I hadn't prepared at all, I am an athlete afterall. Well, as my longtime friend pointed out, I *USED TO BE* an athlete. Whoa!

Reality check. But it was exactly what I needed. Most beginning running plans start you out running 2mins. I simply could not do even that amount. It was humbling. I was quite frustrated and feeling down about how I was going to become a runner without hating every step. 

Somehow that same evening I stumbled upon None to Run. The simple weekly plans were definitely doable for this former athlete (I'm not really overweight, just out of cardio fitness). If I didn't feel ready to increase after a week, I repeated it. It's okay, I wasn't any less of a runner for taking longer than 12 weeks.

Mark and his None to Run plan have given me the tools to be confident again in accomplishing my fitness/health goals." 

- Jenn Shinn


rsz_20170813_093309.jpg

I think the none to run program is great for true beginners.  It lets you work up the confidence to just get out and move.  Letting you slowly build at your own pace and not feel bad, if a fast walk is your speed when it's time to pick up the pace.   

I have high hopes that in no time I'll be able to run the whole time straight through, but the balance of walk and jog are perfect for me at this point. 

Thanks to my little guy I'm at the starting over point. This program is helping me slowly get back to pre- pregnant shape.

Looking forward to finishing next yrs triathlon running the whole 5k nonstop. 

- Natasha Russell


"None to Run was transformative for me!

I have tried other walk to run programs before and ended up injured or quit. None to Run was the right pace for me to keep on going. I love that it's based on time and not distance. There were some challenging times and sometimes I would really rather lie on the couch. But I don't, I get out there. I was having some back pain a few weeks ago and I ended up at the chiropractor figuring I was going to be taking a break, But no! The doc said, "Keep going!"

At this point, I have finished the program and can run for 30 minutes without stopping!"

- Janet Williams

rsz_image.png

Untitled design (6).png

Want a printer-friendly and audio version of the entire training schedule? It's FREE.

Just enter your email below and join 4,000+ other beginner runners.


MORE FROM OTHER RUNNERS

“My son and I found the plan very useful. We both used it to train successfully for a 5K. He was in the progress of earning his personal fitness merit badge and used the program as part of his training.
I have tried couch to 5K in the past but was unable to finish it. The none to run program is so much easier to do.
thank you!”
— Ruby Johnson
“I started the None to Run plan training for my first 5K after i hurt my knees. I wasn’t sure I would be strong enough, but None to Run made me stronger and eased me into a great training schedule!

I loved it and I finished my race in under 37 minutes! Loved this plan.”
— Tiffany Godfrey
“Like many people in their mid-30s I was reflecting on my health and realizing things were changing. My weight was affected more and more by the big slice of chocolate cake, or whatever the splurge may have been. I needed to do something if this time of my life was going to be my “midlife”. You know, crossing my fingers I hadn’t already missed it.

So of course running was the answer.

I got out there and literally thought I was going to die. I hadn’t prepared at all, I am an athlete after all. Well, as my long-time friend pointed out, I *USED TO BE* an athlete. Whoa!

Reality check,but it was exactly what I needed. Most beginning running plans start you out running 2mins. I simply could not do even that amount. It was humbling.

I was quite frustrated and feeling down about how I was going to become a runner without hating every step. Somehow that same evening I stumbled upon None to Run.

The simple weekly plans were definitely doable for this former athlete (I’m not really overweight, just out of cardio fitness). If I didn’t feel ready to increase after a week, I repeated it. It’s okay, I wasn’t any less of a runner for taking longer than 12 weeks.

Mark and his None to Run plan have given me the tools to be confident again in accomplishing my fitness/health goals.”
— Jenn Shinn
“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
“Your None to Run program gave me the confidence to get out there and keep the start of my running journey fun and injury free.

I used to run, and allowed myself to stop and gain a ridiculous amount of weight. Insert excuses here. I started your program running at 280 pounds and three months later am 256 pounds and can run 3 miles without stopping (my route has hills too)!

I am slowly increasing distance, and average a 13 minute mile. More importantly, I have energy, mood stabilization, and can work my 12 hour shifts as a busy ER nurse without feeling exhausted.

My goal is to lose 100 pounds and continue to run for fun and health.

Thank you again for sharing your talents and making running accessible to all folks!”
— Heidi Swenson
I used to run. I used to lift. I used to weigh a lot less than I do now.

But two kids, two failed marriages, and graduate school later, my life looks a lot different.

I know one thing: I missed that feeling. I missed the feeling of running, of being fit, of feeling like I matter, and like it’s okay to do things for myself.

None to Run has helped me get that back.

Granted, I’m not where I want to be yet, but, by following the None to Run program, I’ve been able to make giant strides in that direction. I’m running again. I’m taking care of myself. I’m making progress.

This program has met me where I’m at and made forward momentum possible. Too much too soon and I go nowhere. None to Run was just enough of a push to get me started and keep me going.

And it feels amazing when I get to check off each workout as done!

I’m looking forward to the rest of my runs, and to many wonderful runs in the future.

Thank you for this program!
— Elisha Baker
“I just wanted to send a quick note of thanks for your willingness to share your running plan with the world! As someone who was diagnosed with a rare disease four years ago at only 27, at one point, I wasn’t sure I’d even be able to walk normally again. Through a lot of hard work and some wonderful treatment options, I am so happy to say I’m not only able to walk but I can run and hike as well - and I no longer fall on my face! :-) My husband and I want to run/walk a 5k together (scheduled for September 30th) and I eventually want to participate in a half marathon simply because, for so long, I didn’t think I would ever be able to. Your plan is helping me achieve this dream so, thank you, from the bottom of my heart as well as my husband’s!”
— Tiffany Smith
“Here’s the thing - I’m not a “run” yet but I’m not a “none” anymore.

I’m on the journey to “run” with the program. I’ve spent my whole life being told I was the least athletic klutz ever and I could never “fill in the blank active thing.”

Your program is the first one that’s given awkward, klutzy fat-girl me the feeling that I can and I will and that I’m not stuck as the klutzy fat girl forever. It’s not “talent,” but consistency on the journey is what’s important.
I got called “hardcore” today for the first time in my life because I’m planning my first 5K for February in a northern state and it felt good to be able to say “Yeah! I’m really looking forward to it. You should come with me. It’ll be great!””
— Sabrina Hootman
“I have tried several plans to help me start running, but nothing has compared to None to Run. It helps me gradually build up my stamina. I am no longer feeling like my efforts are ineffective. It is a great plan!”
— Stephenie Kamaal
“I have been trying to run for years. Every time I try, I get really motivated and eventually stop because nothing works.

I was using the couch to 5K app, but after a certain point it couldn’t help me as it didn’t give you the tools that some beginner runners need to make it all the way.

None to run was finally the solution I have been waiting for. Not only can I run longer, my run is stronger and enjoyable. I am going to be running in my first race in a couple weeks and I am beyond excited to be able to finally participate.”
— Jessica Listwa

THE PLAN

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 Runners - view on YouTube or watch below


Want the printer-friendly and audio version of the entire training schedule? Just enter your email below. It's FREE.


BONUS GIFT

Get 10% off your next order at Running Warehouse.

Use the coupon code "healthy10" at checkout. 


n2R.png

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


“Thanks for creating a program that has helped me begin to learn to enjoy running! For me, timing my run-walk cycles has been the key vs. trying to go a specific distance. I don’t feel like I’m working so hard that I never want to put on my shoes again- and I’m sticking to it without injury, which is a big deal for a 40+ year old woman!

I look forward to becoming more proficient with practice and finally finishing a 5k without feeling like I’ve been “run” over!”
— Courtney Samuelson, Northern Illinois

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

Enter your email address below and I'll send it right over! It's totally FREE!


 

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.