You’ve officially completed your first week- congrats!

If you missed the Week 1 email, you can read it here.

Last week, lots of you put your names in to win one of two N2R performance running shirts. I'll be contacting the winners later this week.

This week, we'll have a draw for a pair of Shokz headphones. Watch for an email :)

👉 Here are the links to the running plans:

​Run Ready​

​None to Run Beginner Plan​

​Run to Race (5K)​

​Run to Race (10K)​

​Half Marathon​

This Week's Recommended Reading:

​THE IMPORTANCE OF PROGRESSING SLOWER THAN YOU THINK YOU NEED TO​

​Missed a Workout? A Week? A Month? Here’s How to Bounce Back Without Beating Yourself Up​

❓ Question of the Week

How do you deal with the weather in a running plan? Where I live, it is often below -20, sometimes -30. This is too cold for running.

Coach Mark

I can really resonate with this question. Living in Canada—specifically Toronto—we do get stretches where, with the wind chill, it drops to –20 or even –30°C. That’s cold, and it’s a very real barrier to running.

There are a few practical options:

• Dress in layers. Proper layering makes a big difference, especially moisture-wicking base layers.
• Protect your hands. Good gloves or mitts are essential.
• Cover your face. A balaclava or neck gaiter helps warm the air you’re breathing in, which can make running feel much more manageable.
• Use a treadmill when needed. I’m not a huge fan of treadmills either, but sometimes it’s the safest option—and that’s okay.
• Shorten your runs. On very cold days, give yourself permission to head out for just 10–20 minutes. Often, once you get moving, it feels better than you expected. It’s usually that initial blast of cold that makes you question everything.

Resource: What Winter Running Clothes You Really Need​

Consistency matters more than perfection. Even short runs help you maintain momentum through the winter.

And if you ever have questions about cold-weather gear or adjustments, feel free to email me anytime.

📢 Ask Coach Mark a Question

I have received a bunch of great questions so far.

What’s one question you’d love to ask Coach Mark?

He’ll be answering a few in next week’s email!

You can type your question, or record an audio or video — whatever’s easiest for you!

Tips from Coach Mark:

Do a post-run check-in or cheer someone on in the online community - positive feedback is a great motivator!

Enjoy Week 2!

Coach Mark

"DIG deep--get deliberate, inspired, and going." - Brene Brown

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

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