If running a 5K is on your 2026 to-do list, this entry-level alternative to the popular Couch-to-5K training plan is where you should start
Running is a popular form of exercise at any time of year, but especially in the New Year when fitness resolutions abound.
If you’re new to the sport, you might have heard of the popular Couch-to-5K (C25K) plan, a nine-week program involving three run-walk days per week that build up to 30 minutes of continuous running.
While it’s often recommended for beginners, its completion rate suggests it might not suit everyone starting from scratch.
One small 2023 study of 110 participants found that only one in four (27.3%) completed the C25K plan, with injury and the plan progressing too fast cited as the main barriers.
If that sounds familiar, then an alternative worth considering is None to Run (N2R).
“C25K has obviously helped thousands and thousands of runners,” says N2R founder Mark Kennedy, a former investment banker turned RRCA-certified distance running coach with a background in kinesiology.
“It’s a great starting point, but I thought with my background, I could make this a bit better,” he tells Fit&Well.
“That was the impetus to come up with a beginner running plan that was a little more forgiving, involved a little more structure, and a little bit more science.”
What is None to Run?
Kennedy started N2R over a decade ago as a blog, which evolved into a PDF program and then eventually the None to Run app.
He says he wanted to start a program that was more about running and not attaining a certain distance, hence the name. “None, as in starting from zero, and running, not a 5K.”
The N2R beginner plan lasts 12 weeks, consisting of three run-walk workouts and two strength and mobility workouts per week.
“The end goal is 25 minutes of continuous running, so it’s not a certain distance or pace,” explains Kennedy.
“The first week the workouts are intervals of 30 seconds of running and two minutes of walking, which is pretty low, but that’s the point.
“We want people to have early success and not go through the first workout feeling defeated. We almost want them to go, ‘Huh, that wasn’t that bad.’
“We want them to have the feeling like they could skip ahead, but we encourage them not to. It’s designed like this on purpose to give them momentum and help build the habit.”
Ready to give the N2R beginner plan a try? Here is a breakdown of the plan’s first week followed by a free eight-week January challenge.
Week one of None to Run 12-week beginner plan
Each week the None to Run plan follows the same structure:
- Three 25-minute runs
- Two 10-minute bodyweight strength workouts
That adds up to one hour and 35 minutes a week of movement.
Keeping the run and strength workouts consistent each week, also helps build confidence through familiarity.
The running workout
Begin by walking for 5 minutes to warm up, then complete the following a total of eight times.
- 30sec slow run
- 2min recovery walk
You can do your workouts any day, outside or on a treadmill, but Kennedy advises to avoid running two days in a row.
“Rest days are essential for beginners to reduce the risk of injury and allow the body to recover,” he says.
The strength workout
Watch On
Kennedy recommends performing this bodyweight strength workout after you run or on a day off.
It’s designed to target lower-body muscles and work your body unilaterally (one side at a time) to replicate the nature of running.
“Repeat this circuit three times for a total of 10 minutes,” he says.
1. Bodyweight squat
Time: 30sec Rest: 15sec
- Stand with your feet hip-width apart, feet pointing out slightly, hands together in front of your chest.
- Sit your hips back and keep your knees wide as you slowly lower until your thighs are parallel with the floor or lower.
- Keep your chest upright.
- Push through your heels to stand, driving your hips forward.
Expert tip: Aim to lower with control for one to two seconds, then drive up for one to two seconds.
2. Glute bridge march
Time: 45sec Rest: 15sec
- Lie on your back with knees bent, feet flat on the floor and arms by your sides.
- Lift your hips high to align your shoulders, hips and knees.
- Maintaining high hips, lift one foot to extend the leg straight, then lower with control.
- Repeat on the other leg, and continue alternating the march.
Expert tip: Move slowly and with control to challenge your stability with each repetition.
3. Side-leg raise
Time: 30sec each side Rest: 15sec
- Lie on your side, head resting on one arm.
- Have your legs straight and feet stacked.
- Raise your top leg to roughly 45˚, then lower with control.
Expert tip: You should feel your glutes lighting up as you raise and lower your leg.
Enjoyed your first week? Join None to Run’s eight-week challenge for free in January where you can choose from five plans, including Race to 5K and a Half Marathon Plan.
link
