Hey Reader,

"How slow should I run?"

Going slow is the skill.

The honest answer: don't chase a pace on your watch or decide that you need to be totally gassed for a workout to count. Run by effort. Pace doesn't know you slept poorly or that it's 100 degrees and humid out.

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

Easiest check — the talk test: if you can hold a conversation, you're in the right zone. Only getting a few words out? Back off to a walk. Walking isn't cheating — it's part of the process.

For most beginner runs, aim for RPE 3–5 on our effort scale: an easy jog where breathing picks up, but you still feel in control. If most intervals feel like a 7 or higher by week 3, that's your cue to repeat the week and build comfort.

Progress slower than you think you need to. The slow is what keeps you going.

Slow and consistent isn't the compromise. It's the actual path.

Success Story

Speaking of going slow — here's what happens when you actually give yourself permission to.

Katherine from Iowa started at the end of March — after quitting other programs "time and time again."

"I started my journey at the end of March, first with Run Ready, and then moving to None to Run. I am obese.

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I have tried other Couch to 5k programs in the past, but have quit time and time again. What motivated me to try again was participating in a 5k last fall. I walked the entire thing in about 50 minutes.

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My shins were killing me the entire time, and I was absolutely wiped out the rest of the day. I want this fall to be different. I decided to take the plunge and subscribed to the N2R program.

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For the first time, I actually feel like I can do this! N2R gave me full and absolute permission to run slowly and repeat weeks as necessary, as well as the stretching/strength exercises to prevent injury.

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I finish each workout feeling good. But most importantly, N2R has absolutely changed my mindset, and I think that is the critical difference.

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I believe Mark has a post that encourages you to call yourself a runner and say you are going for a run. In the past, I would undercut myself every time by saying something like "to the extent you can call what I do running." It was unnecessarily harsh and dismissive to myself.

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My confidence and self-image have improved, on top of my endurance."

Permission to go slow is what made it stick. If that's the nudge you needed — that's exactly what N2R is for.

Have a great week!

Coach Mark

P.S. If you only remember one thing, most new runners go too fast. Slow down more than you think you need to — your future runner self will thank you.

​NONE TO RUN​
Mark Kennedy, Founder of None to Run
​mark@nonetorun.com​

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