How to Structure Your Next Run (Workout Roadmap for Beginner Runners)

How to Structure Your Next Run (Workout Roadmap for Beginner Runners)

Mark Kennedy
Founder of None to Run
October 9, 2023

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 20-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

This could not be truer and definitely resonates with me. I would love for you to read about my experience running the 2013 Goodlife Marathon in Toronto.

42.2 Kilometers of Life (Thoughts From a Marathon)

Running has improved my life and can improve yours as well. And the secret to incorporating running into your life lies behind one word.


To be a consistent runner you will:

  • Not be so hard on yourself.
  • Not expect immediate results.
  • Be okay with not running “fast”.
  • Accept there will be good runs and bad runs.
  • Go for a run even if you only have 15-minutes.
  • Do the work required to help avoid injuries.

If you do these things, I promise you will start to enjoy running more, be injured less and yes, start to run faster.

To help you, I’ve put together a workout roadmap, to serve as a template for every run you do.

Even if you only have 15-minutes!

Click here to get the Workout Roadmap for Beginner Runners

A Running App for Real People

In order to become a runner, you don't need much in order to become successful: a plan, an encouraging community and consistency. With N2R, you can have them all.

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Works Around your Schedule

Time is hard to come by. Kids, work, and other commitments can get in the way. You need a plan that's easy to follow and can work around you, not the other way around.

Break down the lies you tell yourself

You look "weird" when you run. You’re “not” a runner. You’re too “slow” or too "Old." We're here to tell you right here, right now, that you’re wrong. You only *think* these things because it's new and you feel uncomfortable. That'll change with consistency and time. You are a runner!

Exercise Smarter, not harder

It may have been hard previously, but it doesn't have to be – now, you'll be given the tools and the knowledge to succeed. We’re doing things differently in order to see different results.

N2R Eases you in

Running when you aren't ready or without the proper training can hurt, leaving you with nagging injuries that never seem to clear up. We ease you in, giving you the strength and conditioning you need to make sure your running doesn't come with pain.