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Welcome to Week 3 (8-Week Run Challenge)
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You’ve officially completed week 2 - congrats! If you missed the previous week's emails, you can find them below: Week 1 Week 2 Congrats to the Week 1 N2R performance shirt winners and the Week 2 SHOKZ headphones winners! I’ve emailed everyone who won. Keep an eye out — another giveaway email is coming later this week. What you can expect in week 3 of the None to Run plan:Week 3 is a gentle repeat of week 2 to build up your strength and stamina. 👉 Here are the links to all the running plans:📖 This Week's Recommended Reading:5 MENTAL STRATEGIES TO MAKE RUNNING FEEL EASIER ❓ Question of the WeekQUESTION: How do I get myself to make the first step? I have the gear and a plan, but I can’t get started. COACH MARK: Totally get this — and you’re definitely not the only one who feels this way! Most of the time it’s not about motivation… it’s just getting over that tiny first hurdle. A few simple things that actually help: Put your running gear out where you can’t miss it.
Add your runs to your calendar.
Lower the bar (in the best way).
That’s the win. If you keep going, great. If not, you still won. Don’t wait to feel ready.
Now it’s just about making that very first step so simple it’s almost automatic. I interviewed James Clear (author of the NY Times Best Seller, Atomic Habits) a few years ago. He provided some excellent advice that I think will really help you here! Have a listen: 📢 Ask Coach Mark a QuestionI 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!
Document Your Journey📸 You’re building proof, not just miles. Every time you snap a photo or log a run, you’re creating evidence that you show up. Visible progress is one of the strongest motivators to keep going—and you’re stacking it. When you share your journey and tag @nonetorun, you’re doing something even bigger. You’re showing someone scrolling at 6 am that:
Your story matters. Take the photo. Share the wins and the tough days. Tag @nonetorun so we can cheer you on. You might be the reason someone else laces up today. Join the community:
Tip from Coach Mark:Don't forget your strength training! Building strength will not only help you run but also help you avoid injury. Enjoy Week 3! Coach Mark "Discipline is the bridge between goals and accomplishment." – Jim Rohn As a friendly reminder, all strength, mobility, and warmup routines are available in the app, on our website, and on YouTube. Have a great week! Coach Mark NONE TO RUN |
Coach Mark Kennedy | NONE TO RUN
Join 35,000+ passionate runners who receive exclusive tips, beginner-friendly training plans, and unwavering support to help you achieve your running goals—no matter where you're starting from.
Hey Reader, Tips, inspiration, more on our research study....lots to talk about this week! Let's dive in. I Started Running at 82. I'd Never Run Before. Marian Leicester started running at 82! She tried Couch to 5K first and found it too aggressive. Then she found None to Run, completed all 12 weeks without repeating a single week, and never got injured. She kept the whole thing a secret for weeks and ran early mornings so nobody would see her. Her story is one of the most inspiring...
Hey Reader, Welcome to Week 7. Just two more weeks to go! Congrats to Jess, who completed the None to Run plan last week. 🎉🎉 Way to GO! In case you missed it Week 6's email Julie Blackwood, Sports Psychologist This Week's Recommended Reading: Overcome Mental Hurdles: 9 Tips for New Runners Your brain might be the biggest barrier between you and running longer. With these 9 science-backed mental strategies from a sport psychologist, you'll learn exactly how to outsmart negative thoughts, stay...
Hey Reader, I want to share something I hear a lot from people who find None to Run: "I thought I was too old to start." And I get it. There's a lot of messaging out there that makes running feel like something you should have started in your 20s — or that it gets harder and harder the older you get. But here's what I actually believe: starting to run in your 50s might be the smartest athletic decision you've ever made. Not in spite of your age. Because of it. You know yourself better than...