YOUR FREE 12-WEEK BEGINNER RUNNING PLAN

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Here’s what Week 1 looks like

Start with a 5-minute warm-up walk. Then run for 30 seconds and walk for 2 minutes, and repeat that 8 times. Three days this week. That’s the whole workout, about 25 minutes.

It’s meant to feel easy. The plan builds from here one small step at a time, so by Week 12 you’re running 25 minutes straight and feeling ready rather than worn out.

Mark Kennedy, founder of None to Run and RRCA Certified Distance Running Coach

One piece of advice before you start: progress slower than you think you need to.

Questions along the way? Email me at mark@nonetorun.com.

Mark KennedyRRCA Certified Distance Running Coach and founder of None to Run

Prefer the plan on your phone?

The None to Run app walks you through every run with voice cues, so you never have to watch the clock. Use it alongside the PDF or instead of it, whichever feels easier. It comes with a free trial.

See the None to Run app