Choose your starting point, progress at your pace, repeat weeks when needed. Available as free PDFs or in our guided app.
Beginner-friendly running plans created by RRCA-Certified Coach and None to Run founder, Mark Kennedy.
None to Run (Learn to Run 25-Minutes Straight - Our Most Popular 🔥)
Run Ready (Prep Your Body to Run)
Stroll & Stride (Interval Walking)
Download free beginner running plans (PDFs) that use walk/run intervals to help you build consistency safely. Choose from walking plans, a learn-to-run plan, and training plans for a 5K, 10K, or half marathon.
⭐⭐⭐⭐⭐ I love this app.
"I have started and stopped running many times over the years and always come back to N2R. Other apps I’m so sore I give up. This increases nice and slowly so I am never sore. And even more importantly, as I progress, there is always a next plan to keep me engaged. Highly recommend."
App Store Review by Karen, Sun, Jun 1, 2025
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Looking to start running—or just get moving more consistently?
You’re in the right place.
Our beginner-friendly training plans are designed to meet you where you are and help you build confidence, strength, and stamina—one step at a time. Whether you’re starting with walking, want to run your first 5K, or have your sights set on a half marathon, there’s a plan here for you.
Explore the plans below and download the one that fits your goals!
8 weeks | 4 walks per week
Recommended experience: You want to improve your fitness but prefer not to run — whether due to comfort, injury, or simply preference.
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Stroll easy, stride strong. This 8-week interval walking plan, based on Japanese research, alternates between normal and brisk walking to help you build fitness - without ever needing to run.
4 weeks | 2 workouts per week | 💪 Strength Routines | Coach Support (App Subscribers)
Recommended experience: You currently struggle to run for five continuous minutes and want a gentle, movement-based introduction to running. Perfect first step if you've been sedentary for an extended period.
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!"
App Store Review by Kruthie on October 27, 2025
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If walking for 30-minutes is challenging, this plan is your first step towards becoming a runner.
Whether you want to add more movement to your routine or start a healthier, more active lifestyle, this plan meets you where you are.
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12 weeks | 3 workouts per week | 💪 Strength Routines | Coach Support (App Subscribers)
Recommended experience:
✅ Perfect if you:
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With three 3-minute workouts per week, None to Run uses a beginner-friendly walk/run strategy that progresses gradually to help you run 25-minutes straight.
Unlike plans that ramp up too quickly, None to Run emphasizes slowing down to build stamina and prevent injuries.
Each week you'll also perform two quick strength routines that will make running feel easier and keep injuries away.
Best plan ever ⭐⭐⭐⭐⭐
"I tried couch to 5k and found it too hard but none to run goes slower and concentrated on getting you stronger as well as being able to run. I couldn’t run for a minute when I first tried and failed couch to 5k then discovered none to run. Now I’m running 5k and wanting to try 10k. It’s a supportive programme that works."
App Store Review by gw998
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Instead of following a PDF alone, get:
✓ Audio coach in your ear during every workout + listen to your own music
✓ Automatic progress tracking (celebrate every run!)
✓ Video strength routines (prevent injuries)
✓ Support from thousands of beginner runners
8 weeks | 4 workouts per week | 💪 Strength Routines | Coach Support (App Subscribers)
Recommended experience: Completed None to Run or can run continuously for 25 minutes.
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You've completed the None to Run plan, and you're ready for the next challenge.
A 5K race!
Run to Race 5K was developed specifically for graduates of None to Run. This plan builds off the momentum you've gained from None to Run and focuses more on speed and strength development.
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8 weeks | 4 workouts per week | 💪 Strength Routines | Coach Support (App Subscribers)
Recommended experience: Completed Run to Race 5K or can run 5K comfortably without walking breaks. Ready to increase training volume for longer race distances.
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The 10K race distance is one of the most popular distances and is on the bucket list for many.
Run to Race 10K will pick up where the 5K plan left off. You will slowly and safely ramp up the distance to prepare you to conquer a 10K.
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12 weeks | 4 workouts per week | 💪 Strength Routines | Coach Support (App Subscribers)
Recommended experience: Can comfortably run 10K at any pace without stopping. Have experience with various running workouts and ready to commit to 4+ runs per week.
Shin Splints to half marathon ⭐⭐⭐⭐⭐
"I went from ongoing issues with shin splints to running a half marathon injury free. I love this program and it’s app."
App Store Review by NikaFr! on January 23, 2025
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Whether you're a seasoned runner or levelling up from the 10K plan, congratulations on taking your first step towards your half-marathon goal.
When you cross the finish line, you'll feel like a superhero, and we'll be right there cheering you on.
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Great program for all runners! ⭐⭐⭐⭐⭐
"This is one of the few apps I pay for. The plan is approachable and accommodating for new runners or runners who are getting back into running. I love this program - it helps you build up at a reasonable pace and has additional 5k and up programs for more advanced runners. Plus helpful tips and encouragement. A++"
App Store Review by Km4232 on January 24, 2025
Want all of the plans + guided coaching + stats? Download our app.
If you're brand new to running or find a 30-minute walk challenging, start with Run Ready (4 weeks). From there, progress to None to Run (12 weeks). If you can already run 25 minutes continuously, jump straight to Run to Race 5K (8 weeks). Already comfortable running 5K? Try Run to Race 10K (8 weeks). Can you run 10K comfortably? You're ready for the Half Marathon Plan (12 weeks).
None to Run is our signature program—it's what None to Run was built on and what we're most recognized for in the running community. It's been featured in Runner's World, and it's the plan that created our reputation as the gentler alternative to Couch to 5K. Over 100,000 people have used None to Run to become consistent runners, many after failing with more aggressive programs. If you're unsure where to start and can walk comfortably for 30 minutes, this is the plan that built our community.
None to Run progresses more gradually. It starts with just 30-second run intervals (8 times with 2-minute walk breaks), increasing by only 30-60 seconds at a time. C25K often doubles or triples running time between weeks. We also include strength training twice weekly—something C25K doesn't emphasize—which significantly reduces injury risk for beginners. None to Run takes 12 weeks instead of 9, giving your body more time to adapt safely.
Perfect—that's exactly who these plans serve. Over half our community is 40+ with many in their 50s, 60s, and beyond. The gradual progression (especially in Run Ready and None to Run) gives your body adequate time to adapt. Plus, all plans focus on time rather than pace or distance, removing pressure to "keep up" with others.
No equipment needed! All the strength routines (done twice weekly as part of each plan) use only bodyweight exercises. You can do them at home in about 5-15 minutes. All routines are available on our YouTube channel with video demonstrations. For the running itself, you'll just need comfortable running shoes and a way to time your intervals—the N2R app handles timing automatically.
The PDFs are great for seeing the full plan at a glance, but the app makes actually doing the workouts dramatically easier. It provides audio coaching that tells you exactly when to run and when to walk—no need to constantly check your watch or phone. You'll also get automatic progress tracking, stats on all your runs, and the ability to log which workouts you've completed. Plus, the app syncs your strength routine videos right into your workout flow. Think of the PDF as your roadmap and the app as your personal running coach who's with you every step. (And yes, you can absolutely use just the PDF if you prefer—many runners do!)
Absolutely encouraged! The None to Run beginner plan already has built-in repeated weeks (weeks 5 and 6 are identical, as are 9 and 10). But you can repeat any week as many times as needed. Many successful runners repeat 2-3 weeks before moving forward. Listen to your body—this is your journey.
Yes! All plans work equally well outdoors or on a treadmill.
All plans include:
Repeat it! There's no shame in taking extra time. The plans are designed as flexible frameworks, not rigid rules. If you're struggling, it's a sign your body needs more adaptation time—and that's completely normal.
Our slower progression and mandatory strength work specifically address this. Most beginner injuries come from doing too much too soon. By increasing volume gradually and building supporting muscle strength, you're setting yourself up for long-term success rather than quick burnout.
When you're starting out, your body only knows you were active for X minutes—it doesn't know how far you went. Time-based training removes the pressure to hit certain paces or distances, letting you focus on consistency and building the habit. Speed and distance naturally improve as you get stronger.
Each plan prepares you for the next: Stroll & Stride (walking only) → Run Ready → None to Run → Run to Race 5K → Run to Race 10K → Half Marathon Plan. Or maintain your current distance with our ongoing training options in the app. Many runners also repeat their favorite distance plans to improve their times or simply maintain fitness.
Yes! You have direct access to Mark Kennedy, RRCA-certified Distance Running Coach and founder of None to Run. You can reach him at mark@nonetorun.com with any questions about the plans, your progress, or running in general. You'll also find thousands of fellow beginner runners in our online community who are happy to share their experiences and support.