C25K didn't work for you. That doesn't mean running isn't for you.
Most people who quit C25K aren't bad at running. They started on a program that moves too fast for true beginners. None to Run was built for exactly where you are right now.
Coach Mark Kennedy
RRCA-certified distance running coach · Kinesiology, Simon Fraser University · Founder, None to Run · As seen in the New York Times, Runner's World & CBC
Why C25K breaks most beginners in week 3
It's not you. Here's what actually happens:
It jumps from 60-second runs to 3-minute runs almost overnight — most bodies aren't ready for that
There's no strength training built in, so your knees and shins take the hit
The pace expectations are unrealistic for someone starting from zero
When you fall off, the program gives you no way back in — so you blame yourself instead
Coach Mark Kennedy running alongside a member at the None to Run Hyde Park group run in London, UK .RRCA-certified distance running coach · Founder, None to Run · Helped 100,000+ beginners start running.
Real people. Real results.
You're not the only one who struggled with C25K
Verified App Store reviews
★★★★★
"Half expecting to fail again, I tried this app and because of the more gradual schedule, or perhaps the added strength exercises this time it worked. Definitely worth a shot if you want to run!"
Bagochan
Japan
App Store ✓
★★★★★
"More sustainable and easier than C25K, and great that strength workouts are included. With this one I haven't gotten injured or discouraged. Running super slow makes it actually doable for the long run."
bluebassy
United States
App Store ✓
★★★★★
"I've tried 10 or more C25K type apps and programs over the years and failed over and over again, until I found None to Run. Well set up app, easy to use and great for the extra info like stretches and routines to do on your non run days."
ivy-88
Australia
App Store ✓
★★★★★
"I'm overweight and completely new to running never mind being on my feet more. This app is best and starts off easier than the other apps do. This is so important because the regular C25K was too difficult right from the start and that was discouraging."
vaelin7
Canada
App Store ✓
★★★★★
"Like others I tried couch to 5k plans but it was too hard. This plan worked for me and I really appreciated having the app to keep me responsible. The first time I ignored the strength training and got injured. The app helped me get back to running along with PT. Now I'm working on the run to 5k plan. Thanks Mark and team!"
Nanaramalx
Canada
App Store ✓
★★★★★
"Being a 62 year-old woman and overweight, I 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. 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."
Mama VJK
United States
App Store ✓
The difference
Why None to Run works when C25K didn't
C25K
None to Run winner
Program length
8 weeks
✓12 weeks — slower, more sustainable build
Week 3 progression
Jumps to 3-min runs — where most people quit
✓Gradual steps your body can actually handle
Strength training
None included
✓Built into every week — knees and shins thank you
Injury prevention
Not addressed
✓Designed around keeping true beginners healthy
Missed a week?
No guidance — you're on your own
✓Clear re-entry point, no shame
Who it's for
Assumes some base fitness
✓True beginners who have never been runners
Coaching
Audio cues only
✓RRCA-certified Coach Mark in your ear every session
App Store rating
Varies by version
✓4.8 stars from 6,800+ reviews
48% of people who start None to Run can't run for even one minute when they begin. The program is built for that. C25K is not.
What's included
Your free 12-week beginner running plan
📅
12-week plan
A structured week-by-week progression that actually fits a true beginner.
🚶
Walk/run intervals
Mostly walking at first. Short runs that leave you feeling good — not gasping.
💪
Strength training
Built into every week so your body holds up and you stay injury-free.
Free to download. No credit card. No commitment.
Trusted by Real Beginners
4.8★
App Store rating
6,800+
Global App Store ratings
100K+
People helped
NYT
Featured in NY Times, Runner's World & CBC
Based on 6,800+ global App Store ratings
“I failed so many C25k plans and in one of my attempts to restart the journey I found None to Run and haven't looked back." - Karli, South Carolina
Featured In:
Sample Week (Week 1)
Common Questions:
Do I need to start from Week 1 even if I got through some of C25K?
Yes — and here's why. C25K and None to Run are different programs with different pacing and structure. Starting from Week 1 only takes a few minutes per session and makes sure your body adapts the right way. Most people are surprised by how manageable it feels compared to where they left off with C25K.
Is this really free?
The PDF training plan is completely free. No credit card, no trial, no catch. If you want coached audio sessions, strength workouts, and guided runs inside the app, you can try that free for 7 days — but the plan itself costs nothing.
What if I can barely run for a minute?
That's exactly who this plan was built for. 48% of people who start None to Run can run less than one minute when they begin. The first few sessions are mostly walking. You build from there, slowly and on purpose.
How is this different from just doing Couch to 5K again?
None to Run progresses more slowly, includes strength training every week, and was designed specifically for people who have never been runners — not people who are already somewhat fit. The week 3 wall that breaks most C25K users simply doesn't exist here.
Do I need any equipment or a gym?
No gym needed. The running sessions are outdoors or on a treadmill — your call. The strength workouts use bodyweight only. All you need is a decent pair of running shoes.
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