How fast should I be running?

When you're starting to run, the goal isn’t to hit a specific pace — it’s to run at an effort you can maintain.

The best way to judge this is by using the None to Run Rate of Perceived Effort (RPE) scale.

Most new runners go too fast. Slow down more than you think you need to.

Aim to run at RPE 3–5 for most beginner runs:

RPE 3 – Easy Effort: A light jog or brisk walk. Chatting feels effortless.
RPE 4 – Comfortable Cruise: Feels good, relaxed, you could keep going for a while.
RPE 5 – Finding Your Stride: Breathing picks up but you’re still in control.

If you can hold a conversation, you're in the right zone.

If you feel like you’re at RPE 6–7 or higher:

Talking becomes harder.
Breathing feels heavier.
You may need to slow down.
If most intervals feel like RPE 7+ by week 3, it’s a sign to repeat the week and build comfort.

Walking is not cheating — it’s part of the process.

The goal is consistency and gradual progress, not speed.

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None to Run

Success Stories

Hear how our members have used None to Run plans and community to start their running journey and become runners.

Read Their Stories

Tina Watson

When I came back to running again, I decided that I would try the Couch to 5k to get my fitness back....I didn't get on with that AT ALL, I found it really tough. I looked through the internet and came across None2Run and there was a PDF which I printed out and followed.

Emily Arnold

I just can’t believe where I am at now on my fitness journey, and I couldn’t have done it without your help. These running days get me through tough personal/work days of my own and have taught me excellent skills in coping and resilience.

Kat Andrew

In 2019 a friend invited me to participate in a 5k race. I immediately said sure.....then realized I don't run. Another friend, Stephanie, recommended N2R and the program. I started the 12-week plan and fell in love immediately.

Karen

To anyone considering the N2R programme, my advice is 'go for it!' - l only wish I had known about it sooner, it really has helped to change my life.

Mary Owens

As a person that is big on diversity, I love that the program is for everyone - whether you’re new to running or an experienced runner.

Tina Watson

Caron Forman

I am so grateful for you, Mark, and this app and for the None to Run community for their constant encouragement. Although we all have never met and live in different parts of the world, everyone is so positive and inspiring.

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.

4.8 out of 5 Stars

6,200 + Ratings in the Apple App Store

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.