None to Run

Is None to Run good for absolute beginners?

Yes — that's exactly who it's for. The first week starts with 30-second run intervals mixed with walking. If you can walk for 25 minutes, you can do this. No fitness baseline needed.

I'm overweight or out of shape. Will this work for me?

Yes. A lot of our members started exactly where you are — out of breath in the first 30 seconds, sure running wasn't for 'people like them.' The plan is built for that. Short run intervals, plenty of walking, and a pace that lets you actually finish each session feeling good rather than gassed. You belong here regardless of where you're starting from.

How is None to Run different from Couch to 5K?

None to Run progresses more slowly than C25K, which is the #1 reason people stick with it. The intervals start shorter, the jumps between weeks are gentler, and we focus on running for time rather than distance — so there's no pressure to hit a certain pace. Strength and mobility work is built in too, which C25K doesn't include.

How long does the program take?

The main program is 12 weeks and takes you from not running at all to running 25 minutes straight. You'll run three times a week — sessions are 25 to 35 minutes, including your warm-up and cool-down — plus optional strength work in between. If you need to go slower, that's fine. Many of our runners repeat weeks, and the plan still works. Progress slower than you think you need to — that's the whole idea.

What running plans are included in the app?

Six plans, all included with your subscription: Stroll & Stride — a walking plan to build base fitness, recover from injury, or just get moving again before you try running. Run Ready — a bridge plan that eases you into running with very short intervals. Good if you're coming back from injury or feel you're not quite ready for the main N2R plan yet. None to Run — the 12-week flagship. Takes you from zero to running 25 minutes straight. Run to Race 5K — 8 weeks. Picks up after N2R and gets you race-ready for your first 5K. Run to Race 10K — 8 weeks. Builds on the 5K plan with longer runs and mo

Which plan should I start with?

If you can't currently run for one minute without stopping, start with None to Run. That's what it's built for. If you're returning from injury, a long break, or you want an even gentler start, try Run Ready first. If you're not ready to run at all yet — or you want to build a walking habit first — Stroll & Stride is the place to begin. We also have a 1-minute quiz that can help you figure out the right starting point.

Is the app free?

You get a 7-day free trial when you sign up — full access, no limits. After that, it's $6.99 USD/month or $39.99 USD/year. Cancel anytime. If you'd rather start without the app, we also offer free printable PDF training plans on the website. Same coaching, same progression, just on paper.

Can I do this on a treadmill?

Yes. The audio cues tell you when to walk and when to run, so it works exactly the same indoors. A lot of our runners do their first weeks on a treadmill — especially in winter, or if they feel self-conscious running outside. Both work. Pick whichever gets you out the door (or onto the belt).