If you’re new to running, choosing the right plan can make or break your motivation.
Two popular beginner options are None to Run’s 12-Week Beginner Plan and Nike Run Club’s 4-Week Get Started Plan.
As a certified running coach and founder of None to Run, I’ll help you compare both plans so you can find the best fit for your fitness level, goals, and personality.
Plan Overviews
None to Run 12-Week Beginner Plan
- Duration: 12 weeks
- Structure: 3 walk/run interval workouts + 2 strength sessions per week
- First workout: 30-second run / 2-minute walk (×8)
- Final workout: 25 minutes continuous running
- Strength training: ✅ Included (guided videos)
- Focus: Build a habit, confidence, and prevent injuries
- Best for: Complete beginners
Nike Run Club Get Started Plan
- Duration: 4 weeks
- Structure: 4 guided audio runs per week
- First workout: 20-minute continuous guided run
- Final workout: 42-minute continuous guided run
- Strength training: ❌ None included
- Focus: Build enjoyment and routine
- Best for: Returning runners or those with some base fitness
📊 Comparison Table
👉 Scroll horizontally on mobile to compare side by side.
| Feature |
None to Run |
Nike Run Club |
| Duration |
12 weeks |
4 weeks |
| Starting workout |
30-sec run / 2-min walk intervals ×8 |
20-min continuous guided run |
| Final workout |
25 minutes continuous running |
42 minutes continuous guided run |
| Plan structure |
3 walk/run workouts + 2 strength sessions weekly |
4 guided runs per week |
| Strength training |
✅ Integrated with guided videos |
❌ None included |
| Progression speed |
Gradual and sustainable |
Fast ramp-up |
| Beginner friendliness |
True beginner-focused (walk/run approach) |
Best for returning runners with base fitness |
| Focus |
Build habit, confidence, and injury prevention |
Build enjoyment and consistency |
| Injury risk |
Low — gradual build + strength work |
Moderate — lacks strength component |
| Goal |
Run 25 minutes continuously |
Run up to ~40 minutes continuously |
| Ideal for |
New runners starting from zero |
Returning runners or those with base fitness |
Key Differences Between None to Run and Nike Run Club
1. Starting Point and Progression
None to Run starts from true zero. You’ll build fitness using gentle walk/run intervals, giving your body time to adapt safely.
Nike Run Club, despite being labeled “beginner,” starts with a 20-minute continuous run — better suited for returning runners.
2. Injury Prevention
None to Run includes guided strength workouts to build key running muscles and prevent common injuries.
Nike Run Club offers no strength or mobility sessions, which can lead to fatigue or injury for new runners.
3. Sustainability and Time Commitment
None to Run: 12 weeks focused on steady, repeatable workouts — easy to fit into real life.
Nike Run Club: 4 weeks long, but the jump from 20 to 42 minutes of running may feel too steep for beginners.
4. Coaching and Guidance
None to Run encourages self-awareness — learning how to pace yourself and listen to your body.
Nike Run Club relies on audio cues from Nike coaches, which can be motivating but less personalized.
Who Each Plan Is Best For
| Choose None to Run if you… |
Choose Nike Run Club if you… |
| Are a complete beginner who can’t yet run 10+ minutes continuously |
Can already run 20+ minutes without stopping |
| Want to start with gentle walk/run intervals |
Want a shorter, 4-week plan with quick results |
| Value strength training and a gradual progression |
Don’t mind a faster, more aggressive progression |
| Have struggled or been injured with other “beginner” programs |
Already have a base level of fitness |
| Want to build a sustainable, long-term running habit |
Prefer a plan that builds momentum quickly |
Real Results from None to Run Run'ers
“A gentle, safe way to become a runner.”
“Actually works for true beginners — those of us who have never been able to run.”
“By the end of 12 weeks, I could run 25 minutes straight.”
Thousands of people have completed the program and built lasting fitness habits.
Check out our Success Stories.
The Verdict: Which Plan Should You Choose?
If you’re a true beginner, the None to Run 12-Week Plan is the clear winner.
Its walk/run intervals, built-in strength training, and gradual structure make running accessible and sustainable.
If you already have a running base and want short-term motivation, Nike Run Club’s Get Started Plan can help you get moving again.
Remember:
The best running plan is the one you can stick with — progressing slowly enough to stay consistent, confident, and injury-free.
Start Your Running Journey the Right Way
Begin today with the plan built for real beginners, not just labeled for them.
👉 Download the None to Run app and start your 12-week walk/run program designed to make running stick.
