12-Week Beginner Running Plan: Start With 30 Seconds

Go from zero to running 25 minutes straight — without injury, burnout, or quitting

Recommended experience
Perfect if you:
✅ Can barely run for 1-minute (or not at all)
✅ Tried Couch to 5K and felt overwhelmed - this is a gentler alternative
✅ Want to avoid injury while building up your stamina
✅ Need a plan that won't leave you gasping
✅ Like the ides of short walk/run intervals that feel manageable

runners using the None to Run beginner plan

Get the full 12-week plan in the None to Run app — free for 7 days.

START YOUR FREE 7-DAY TRIAL

The Problem With Most "Beginner" Plans

They're not actually for beginners.

Popular programs like Couch to 5K jump too fast, skip strength training, and leave real beginners behind. That's why most people quit in the first few weeks.

None to Run is different.

Our 12-week plan starts with 30-second run intervals — yes, just 30 seconds — and builds so gradually that your body adapts safely while your confidence grows from day one.

How The 12-Week Plan Works

Week 1: You Start Small

• 5-minute warm-up walk • 30 seconds running + 2 minutes walking (repeat 8 times) • Total time: 25 minutes

Week 12: You're A Runner

• 5-minute warm-up walk • 25 minutes of continuous running • You did it.

What Makes The None to Run Beginner Plan Actually Work?

1. Run/Walk Intervals

You don't have to run continuously right away. Short bursts of running mixed with walking let your body adapt safely — building endurance without the pain.

2. Time-Based, Not Distance-Based

Forget about hitting certain distances or paces. You run for time — which removes pressure, prevents injury, and builds healthy habits that last.

3. Built-In Strength Training

Two simple 10-minute strength routines per week (no equipment needed) prevent common beginner injuries like shin splints, runner's knee, and IT band syndrome.

You're 12 Weeks Away From Being A Runner

No more false starts. No more injuries. No more quitting.
Just a simple, proven plan that works.

What Our Runners Say

Thousands of people have gone from zero to runner with the None to Run 12-week beginner plan:

Best running app for beginners ⭐⭐⭐⭐⭐
"Helped me crack the code at 45 and start running."
- by Ellen4321 Sat, Jan 3, 2026

Excellent program ⭐⭐⭐⭐⭐
"I’ve used similar programs to get back to running, but this is definitely the best. Challenging enough to show improvement but not so difficult that it feels discouraging. Highly recommend."
- by ldarter2 Sun, Dec 14, 2025

Just what I wanted! ⭐⭐⭐⭐⭐
"Being a 62 year-old woman and overweight, I wanted to up my cardio exercise to improve my health. I have never been a runner and wanted to start slowly. I looked into the Couch to Run program but thought it moved too quickly in only 8 weeks. I discovered the N2R app and committed to the 12 week program. I wanted to be prompted in my ear wearing earphones so I didn’t have to keep checking my phone. It was the perfect program for me! By eating more healthy and implementing this program, I lost 25 lbs in those 12 weeks and feel so much better. I would truly recommend this program."
- by Mama VJK Mon, Aug 11, 2025

Get the Free 12-Week Running Plan Guide‍

Download the complete week-by-week breakdown, plus beginner tips to avoid common injuries.

No app required.

    Frequently Asked Questions

    Is this really for complete beginners?

    If you can'trun for more than 10-minutes without stopping to catch your breath, this plan will work well for you. Week 1 begins with just 30-second running intervals — that's it. Most people find it surprisingly doable.

    How is this different from Couch to 5K?

    None to Run starts slower and progresses more gradually. C25K starts with 60-second runs in Week 1; we start with 30 seconds. We also include strength training and focus on time rather than distance — which reduces injury risk and makes it less intimidating.

    Do I need any equipment?

    Just a good pair of running shoes. The strength training routines require no equipment — just your bodyweight and a few minutes of space.

    How many days per week do I need to run?

    The plan includes 3 running workouts per week, plus 2 optional strength training days. Three days is enough to build fitness while giving your body time to recover.

    What if I miss a workout or need to repeat a week?

    That's completely normal! Life happens. You can repeat any week as many times as you need. The goal is progress, not perfection. Many of our most successful runners repeated weeks 2-3 times.

    Can I do this if I'm overweight or have previous injuries?

    Many of our runners start overweight or are returning from injury. The gradual progression and built-in strength work make this much safer than jumping straight into running. That said, if you have specific health concerns, check with your doctor before starting any new exercise program.

    Ready to Become a Runner?

    Join thousands of beginners who've gone from zero to runner with None to Run.

    START YOUR FREE 7-DAY TRIAL