Use None to Run for a gentler start than C25K

What to Do

Follow the None to Run 12-week program if standard C25K feels too aggressive. Created by Mark Kennedy, it starts more conservatively and incorporates strength exercises alongside running intervals.

Why It Works

C25K's 9-week timeline is too fast for many true beginners, especially those who are overweight, older, or returning from long sedentary periods. None to Run adds 3 extra weeks of progression and includes bodyweight strength exercises that build the musculoskeletal resilience needed to handle running impact safely.

Tips

• Ideal for people who have tried C25K and found it too difficult
• The strength component addresses the hip and core weakness that causes most beginner injuries
• Free plan available at nonetorun.com
• Also available as a paid app with audio coaching