Train for an event or just pick a date when you want to run a certain distance. We've done the thinking for you so that you can just concentrate on finding your running flow.
Running Program is a personal and adaptive training plan that is based on your individual metrics. It adapts along the way, learning about you from your workout data. Train for 5k, 10k, half marathon or marathon.
Running Program is based on your fitness level, so it’s personalized and considers your current condition. As you proceed with the program, it adapts based on your development, and lets you know when you can step up a notch as well as when you need to cut back a little bit.
The program is complemented with strength, core and mobility exercises as well as a prediction for the finishing time for your chosen distance.
You can choose to include supporting exercises to your program. They are in video format and you can do them at home. Better strength, core control and mobility can make a big difference in your running.
Prediction is based on Running Index which you get from each running session. Prediction is updated as you do more running sessions.
Running Program is based on training in the right heart rate zones, and the science behind the Polar heart rate zones is the cornerstone of the program. Heart rate is unique and personal, and therefore a reliable way to determine exercise intensity, and a valid and widely acknowledged tool to measure physical condition and development.
When you create the program, you get training targets conveniently on your Polar sport watch. Just choose the day’s target and let your watch guide you.
Polar’s free Running Program is a personal and adaptive running plan for those training for 5K, 10K, half-marathon and marathon runs. Get started in Polar Flow.