While Couch to 5K is an excellent place to start for many people as well, there are a few flaws that I have written about here. If you can't run for more than 10-minutes without stopping to catch your breath, this plan will work really well for you. I want it to be for beginner runners, real beginner runners, who might not be ready to start a plan like Couch to 5K. Then alternate between 5-minutes of slow running and 2-minutes of walking for a total of 25-minutes. Then alternate between 2-minutes of slow running and 30-seconds of walking for a total of 25-minutes. Then alternate between 90-seconds of slow running and 1-minute of walking for a total of 25-minutes. Then alternate between 90-seconds of slow running and 2-minutes of walking for a total of 25-minutes. Then alternate between 1-minute of slow running and 2-minutes of walking for a total of 25-minutes. Then alternate between 60-seconds of slow running and 2-minutes of walking for a total of 20-minutes. Then alternate between 30-seconds of slow running and 2-minutes of walking for a total of 20-minutes. Then alternate between 30- seconds of slow running and 2-minutes of walking for a total of 20-minutes. I am grateful to Mark for his program, as I am now able to rediscover my love for running, a sport that has enhanced my well-being both physically and emotionally.вЂќ During this journey, I have also lost just over ten pounds.

injury free! I have been back running for the last eight months. The slow approach combined with strengthening exercises have propelled me back into running - and, drum roll. It is not an understatement to say this program has changed my life. Eventually, I stumbled upon Mark KennedyвЂ™s None to Run program after yet another running related Google search. I tried many running programs to get back into the sport, including Couch to 5k. After suffering from runnerвЂ™s knee and an ACL tear sustained from skiing, it seemed my running days were over. My younger running days consisted of hard training and lots of miles. I started running when I was 17 with no guidance - not a good idea. вЂњThe None to Run program truly made me a runner again.

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