Free beginner running plan. 12 weeks.
Designed by a certified running coach
Tried to run before and found it too hard? The problem wasn't you — it was your plan. Most plans ramp up too fast.
The None to Run Beginner Plan is gradual and achievable, no matter your starting point.
Running doesn't have to be hard
A free 12-week plan that starts wherever you are — no experience needed. In 12 weeks, you'll run 25 minutes non-stop, and actually enjoy it.
Enter your email, and we'll send you the free PDF plan.
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What's inside
The None to Run (N2R) Beginner Plan includes 12 weeks of running and strength workouts for true beginners. You don’t need any prior experience or equipment - just a determination to discover what you’re capable of.
Each week includes checkboxes for tracking your workouts and tips for staying motivated and injury-free. You’ll start with easy run/walk intervals, then gradually progress your running time each week to build strength and endurance.
- 12 weeks of run and strength workouts
- Run/walk intervals that build gradually
- Weekly checkboxes to track every workout
- Tips for staying motivated and injury-free
★★★★★ 4.8 stars from 6,972 App Store ratings.
“I'm now running every week! I never thought this was possible.— CLARA B.
“I couldn't believe how attainable the benchmarks were and how quickly I made progress. N2R works.— MIKE J.
“I'm an 82-year-old woman who's never run at any stage of my life — and this app supported and encouraged me, literally, step by step.— MARIAN
★★★★★ 4.8 stars from 6,972 App Store ratings.
Mark Kennedy, RRCA Distance Running Coach and Founder of None to Run
Meet Mark Kennedy
None to Run founder
Hey, I'm Mark. I'm an RRCA Certified Distance Running Coach, former Kinesiologist, and a dad of two active boys.
Ten years ago, I created None to Run as a blog and personal outlet to stay connected to my passion for exercise science and healthy living. I wanted to help people get moving, realize their goals, and become runners for life. Since then, None to Run has grown into a thriving community of runners, a podcast, and an app.