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Description: This training plan is designed for beginners or those new to running and unfamiliar with power training. The plan is aerobically based and includes a lot of walking to ensure the runner get sufficient time to strengthen ligaments and joints to the rigors of regular running.

You will need the vPOWER App to complete this training plan and it is helpful if you download and record your runs using GoldenCheetah.

Steps to a good performance:

  • Always consult with a health professional to make sure you are healthy enough to begin a new exercise plan!


Option 1: Use your latest 1 mile or 5k race/test result to calculate your Aerobic, Threshold and VO2max power ranges using our handy calculator found here --->


Option 2: Run a CP test (3 minutes and 30 seconds) and follow the instructions to find your three ranges here --->


Option 3: Set your three zones by feel.  Your Aerobic range should feel "Easy", your threshold range should feel "Hard" and your VO2Max range "Very hard!"

  • Record your vPOWER every run and save those numbers in GoldenCheetah. Try to generate a little more vPOWER every week.

  • When you run make sure to maximize your time in the correct training zones.


This plan is designed to provide mostly aerobic stimulus but more is usually better so as you progress feel free to replace walking with more aerobic running!

Always Obey the three LAW's OF RUNNING which are................

  • DON'T GET INJURED!!!! (if it hurts REST)

  • DON'T GET INJURED!!!! (if it hurts REST)

  • and DON'T GET INJURED!!!! (if it hurts REST)

Beginner 5k training plan (12 Weeks) 

Free 5k beginner training plan (12 Weeks) 

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