FREE 12-WEEK BEGINNER RUNNING PLAN

Get Race Ready

Found a race you’d love to do? Build your running foundation with this free 12-week beginner plan — starting with just 30 seconds of running at a time.

Perfect for first-time runners and anyone coming back after time away. ⚡ Used by 100,000+ beginner runners.

YOU CAN START HERE

Haven’t run in years? Never considered yourself a runner? That’s exactly who this plan was made for.

You’ll start with just 30 seconds of running at a time and gradually build from there.

Used by 100,000+ other beginner runners

Proudly partnered with RunGuides

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What's inside

Your plan includes:

12 weeks of beginner-friendly workouts
3 runs per week
Run/walk intervals that build gradually
Weekly checkboxes to track progress
Tips for pacing, motivation and staying injury-free

★★★★★ 4.8 stars from 6,972 App Store ratings.

STARTED AT 82

“
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

NEVER THOUGHT SHE COULD RUN

“
I'm now running every week! I never thought this was possible.
— CLARA B.

SURPRISED BY HIS PROGRESS

“
I couldn't believe how attainable the benchmarks were and how quickly I made progress. N2R works.
— MIKE J.

Picture yourself at the starting line

You don't need to be the fastest runner. You don't even need to run the entire race. You just need somewhere to start.

Your race might be the goal. This plan is your first step.

★★★★★ 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

I'm Mark Kennedy, an RRCA Certified Distance Running Coach and founder of None to Run. I created None to Run for people who wanted to become runners but found traditional beginner plans too difficult.