Recommended experience
Perfect if you:
✅ Find a 30-minute walk to be a challenge
✅ Are just starting to add movement into your life
✅ Are returning to running after an injury
✅ Want a gradual, supported way to begin running
✅ Care about building sustainable habits that actually stick
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Get the full Run Ready plan in the None to Run app — free for 7 days.
START YOUR FREE 7-DAY TRIALThey assume you can already walk comfortably for 30 minutes. They assume you have some base fitness. They call themselves beginner-friendly — but they're not designed for true beginners.
Run Ready is.
This plan meets you exactly where you are, whether you've been sedentary for years, are easing back from injury, or simply want to build confidence before taking on a full running plan. It starts with just 25 seconds of running at a time.
Run Ready was designed by RRCA-Certified Running Coach Mark Kennedy to give your body the foundation it needs before you ever ask it to run for real.
It progresses across 4 levels — each one building on the last — at a pace your body can actually handle.
By the time you finish, you'll be ready to start the None to Run 12-week beginner running plan feeling stronger, more confident, and excited to keep going.
- 30-minute walk
- Running workout: 5-min warm-up walk → 25-sec slow run + 4-min recovery walk (repeat 5 times) → 5-min cool-down walk
- Total running workout time: 32 minutes
- Strength: Simple Strength Routine for Runners (5 min)Twenty-five seconds. That's it. And it works.
- 30-minute walk
- Running workout: 5-min warm-up walk → 30-sec slow run + 3-min recovery walk (repeat 5 times) → 5-min cool-down walk
- Total running workout time: 27.5 minutes
- Strength: Simple Strength Routine for Runners (10 min × 2)
By Level 4, you've built a real foundation. You're ready for None to Run.
Walking is the foundation of the entire plan. 30-minute walks develop your cardiovascular fitness and endurance while being easy on your joints — getting your body comfortable with consistent movement before introducing any running.
Short, slow run intervals followed by generous recovery walks introduce running gradually. Your body adapts without being overwhelmed. Starting at just 25 seconds means almost anyone can do Level 1 — and that first win matters.
Simple, no-equipment strength routines prime your muscles for running and help prevent the most common beginner injuries. You can knock these off in 5–10 minutes at home.
Rest isn't optional — it's built in. Each level includes 1–2 rest days between workouts. Your body gets stronger during recovery, not just during the workout. Extra walks, swimming, yoga, or biking on rest days are all encouraged.
No rushing. No skipping ahead. Just a simple, flexible plan that builds your body up the right way.
Run Ready, Beginner — now a 5K Runner! ⭐⭐⭐⭐⭐
"I downloaded N2R in January 2025 when I hit a plateau with my health goals. I used the Run Ready plan to get started, which is designed for folks who have not really tried running before and leans into walk/run intervals. In February I started the Beginner Running Plan, which helps build up stamina through those intervals and strength training to get to continuous running over 12 weeks! I did NOT think it would be possible to ever get to running 20 minutes continuously - but was able to achieve that goal by May/June!"
— Kruthie, App Store Review, October 27, 2025
If a 30-minute walk feels challenging, yes — Run Ready is built specifically for you. It removes all pressure and gives your body the base it needs before introducing any real running.
The plan has 4 levels, and each level takes between 6 and 9 days depending on how many rest days you take. You can also repeat any level as many times as you need — the plan is designed to flex around you.
Run Ready comes before None to Run. It's shorter, less frequent, and starts with walking before gradually introducing very short run intervals. Think of it as unlocking the ability to start None to Run with confidence and a solid base.
If you can walk comfortably for 30 minutes without stopping, you're likely ready for None to Run. But if that feels like a real challenge, Run Ready will set you up for much better results — and a much lower chance of injury or burnout early on.
ust a comfortable pair of shoes. All strength routines are bodyweight-only and can be done at home in 5–10 minutes. The app handles all your interval timing automatically.
Yes — Run Ready is specifically designed as a safe re-entry point for people returning from injury. That said, always get clearance from a medical professional before starting any exercise program after injury.
The None to Run 12-week beginner running plan. By the time you finish Run Ready, you'll have the fitness and the confidence to take it on.
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Join thousands of beginners who've gone from zero to runner with None to Run.
START YOUR FREE 7-DAY TRIAL