What if I Can't Do 3 Runs a Week?

Life happens.

Work gets busy, kids get sick, or you simply need extra rest.

If you can't complete all three runs per week in your None to Run beginner program, don't panic—you're not failing, and you haven't ruined your progress.

The Truth About Missed Workouts

Here's what research shows: missing up to 7 days of training has zero meaningful fitness implications. Your body doesn't lose fitness as quickly as you think. In fact, that extra recovery might do you more good than the disruption of trying to "catch up."

What to Do When You Miss Runs

Missing 1-2 runs: Simply continue with your scheduled workout for that day. Don't try to make up missed sessions or cram extra runs into your week. The None to Run plan is designed with identical workouts each week, so just pick up where you left off.

Missing a full week: Restart at the beginning of that missed week rather than jumping ahead. If you feel significantly more tired or your heart rate feels elevated when you return, slow your pace and listen to your body.

Missing 2+ weeks: Consider backing up a week or two in your training plan. Your body needs time to readjust safely. Remember, the goal is to learn to enjoy running and make it a lifelong habit—not to rush through the program.

Focus on What You Can Control

Instead of stressing about missed workouts, channel that energy into setting yourself up for success:

• Prioritize sleep and nutrition before your next run

• Adjust your schedule if needed—run in the morning instead of evening, or find a different day that works better

• Remember the big picture—consistency over months matters more than perfection over days

Two Runs Are Better Than None

If three runs per week feels overwhelming, doing two runs consistently is far better than attempting three and frequently missing them.

You can always build up to three runs once your routine feels more manageable.

Be Kind to Yourself

The None to Run community knows that everyone's journey looks different. Some weeks you'll nail all three runs, others you might only manage one.

Both scenarios are normal and acceptable.

Your fitness won't disappear overnight, and missing workouts doesn't make you less of a runner. Focus on showing up when you can, listen to your body, and trust the process. The plan will still work—it just might take a little longer, and that's perfectly okay.

Remember: You're building a lifelong habit, not racing against a clock.

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