Polar Vantage M3

You want something smart but sporty, compact but powerful, stylish but strong. You want to train harder but recover faster; sleep better but explore more. You want pro-level sports tracking but everyday lifestyle features. You want a Polar Vantage M3: the multi-sport watch for multi-sport athletes.

Polar Grit X2 Pro Titan

Polar Grit X2 Pro Titan is a rough and rugged outdoor sports watch crafted for adventure with sapphire glass AMOLED display in titanium casing, and a hi-tech toolkit of navigation and performance features for exploring the wonders of the world, and the body.

Polar Grit X2 Pro

Polar Grit X2 Pro is a rough and rugged outdoor sports watch crafted for adventure with sapphire crystal glass AMOLED display, and a hi-tech toolkit of navigation and performance features for exploring the wonders of the world, and the body.

Polar Grit X2

Polar Grit X2 is a compact, robust outdoor watch crafted for big adventures and everyday performance. With advanced training tools, sapphire glass AMOLED display, and precision navigation with full-color maps, it’s built for life on and off the trails.

Polar Vantage V3

An ensemble of biosensing instruments, AMOLED display, dual-frequency GPS, maps, and the most comprehensive suite of training and recovery tools on the market. The stage is set, and the Polar Vantage V3 smart sports watch is ready to put in the performance of a lifetime.

Polar Ignite 3

Polar Ignite 3 is a stylish fitness & wellness watch that helps you live a more energized life. It tracks your sleep, activity, and heart rate to provide guidance that’s tailored to your body and lifestyle.

Polar Ignite 3 Braided Yarn

Polar Ignite 3 Braided Yarn is a stylish fitness & wellness watch that helps you live a more energized life. It tracks your sleep, activity, and heart rate to provide guidance that’s tailored to your body and lifestyle and comes with a soft, light, and extremely comfortable woven fiber wristband.

Polar Pacer Pro

Polar Pacer Pro is an ultra-light, new-generation sports watch with integrated barometer that equips athletes with advanced tools to improve running economy, training sessions, and sports performance.

Polar Pacer

Sport is play – why complicate it? Polar Pacer is a no-nonsense sports watch that gives new athletes all the essentials, plus the specialized training tools they need to train better.

Polar Vantage V2

A powerful convergence of minimalist design, innovative technology, and intelligent training and recovery tools makes the Polar Vantage V2 a formidable sports watch.

Polar Grit X Pro

Built for military-level durability with sapphire glass and ultra-long battery, equipping you with new navigation tools, always-on outdoor features and Polar's ultimate training solutions.

Polar Vantage M2

Designed for function, the Polar Vantage M2 works as hard as you do. Our industry-leading technology is here to help you reach your goals and come back stronger. For that athlete attitude.

Polar Ignite 2

A fitness watch that’s sleek, simple and smart? Polar Ignite 2 is a true triple threat. Versatile and full of great features, it’s the perfect companion for any sport and any lifestyle.

Polar Ignite

A waterproof fitness watch with advanced wrist-based heart rate and integrated GPS, Polar Ignite offers you a full view of your day and guides you towards a more balanced life.

Polar Unite

A beautifully simple watch with personalized daily workout guidance, 24/7 heart rate and activity tracking, plus automatic sleep and recovery applications.

Polar Vantage V

Polar Vantage M

An all-round multisport & running GPS watch for anyone who loves setting new records. Polar Vantage M is a slim, lightweight training companion that gives you all the data you need to improve your performance.

Polar Grit X

An outdoor multisport watch with rugged yet lightweight design, ultra-long battery life and military-standard durability for anyone who prefers the trails over the roads.

Polar M430

A GPS running watch with wrist-based heart rate, advanced running features and Polar Running Program, Polar M430 is a top-level watch for runners who want more.

Polar Verity Sense

When freedom of movement is important to you, Polar Verity Sense is your go-to choice for any sport.

Polar H10

Widely regarded as the gold standard in wireless heart rate monitoring, this is the most accurate sensor in Polar’s history.

Polar H9

A reliable, high-quality heart rate chest strap for all your everyday sports with Bluetooth® and ANT+ connectivity. Get connected and get going.

Polar OH1+

Polar OH1+ is an optical heart rate monitor that combines versatility, comfort and simplicity. You can use it both as a standalone device and pair it with various fitness apps, sports watches and smart watches, thanks to Bluetooth® and ANT+ connectivity.

POLAR Loop

POLAR Loop is a screen-free, subscription-free fitness band that helps you sleep better, recover smarter, and stay active—without distractions.

Wristbands

Personalize any watch for any style and any need.

Straps

Replace or upgrade your Polar Sensor chest straps or arm bands.

Power & Cables

For charging your products and data transfer.

Mounts & Adapters

Adapt your product for any situation.

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Polar Grit X Outdoor Series

Made for outdoor sports and built to handle any environment nature can throw at you, Grit X watches are designed to help you explore the world and gear up for adventure.

Polar Vantage Performance Series

Our flagship series is tailored for high-performance and endurance sports and training. Every aspect of our Vantage watches are designed with one particular person in mind – the athlete.

Polar Pacer Multisport Series

The Pacer Series gives athletes all the essentials such as accurate GPS and precise heart rate tracking, plus the specialized training, sleep, and recovery tools they need to train better.

Polar Ignite Fitness & Wellness Series

Sleek, simple, and smart – Ignite watches are the perfect partner for any fitness goals and any lifestyle.

5k Training Plan for Beginners

No prior running needed but this program assumes you’re active at least three times per week. This is perfect for anyone who’d like to take up running. Trust the process of a gradual build up to your first 5km!

If you've already completed a 5K or have more running experience, feel free to jump straight to the intermediate level.

5K Intermediate Running Plan

Week 1

Day	Workout
Monday	(1min jog/ 6min walk) x 3. Zone 1-2.
Tuesday	Rest
Wednesday	Walk or cross train 30-45min. Zone 1-2.
Thursday	(1min jog/ 6min walk) x 3. Zone 1-2.
Friday	Rest
Saturday	(2min jog/ 5min walk) x 2. Zone 1-2.
Sunday	Walk or cross train 30-45min. Zone 1-2.

Training tip:
Find a training buddy. It’s so important to keep accountable to your program and also have fun at the same time! Having a training buddy makes sure you stick to your program and the chatting on your runs will make them feel easier.

Week 2

Day	Workout
Monday	(2min jog/ 5min walk) x 3. Zone 2.
Tuesday	Rest
Wednesday	Walk or cross train 30-45min. Zone 2.
Thursday	(2min jog/ 5min walk) x 3. Zone 2.
Friday	Rest
Saturday	(3min jog/ 4min walk) x 3. Zone 2.
Sunday	Walk or cross train 30-45min. Zone 2.

Training tip: Try to vary the surfaces and locations of your runs (i.e. run on some trails, on grass, bike paths, country roads etc). This not only keeps the running interesting but challenges your body. Try to avoid overly hard surfaces (concrete) as you starting out.

Week 3

Day	Workout
Monday	(3min jog/ 4min walk) x 3. Zone 2.
Tuesday	Rest
Wednesday	Walk or cross train 45min. Zone 2.
Thursday	(4min jog/ 3min walk) x 2. Zone 2.
Friday	Rest
Saturday	(4min jog/ 3min walk) x 3. Zone 2.
Sunday	Walk or cross train 45min. Zone 2.

Training tip: By now you should be in a good routine so now is the time to focus on making sure you are hydrating well and fuelling your body with nutritious foods.

Week 4

Day	Workout
Monday	(4min jog/ 3min walk) x 3. Zone 2.
Tuesday	Rest
Wednesday	Walk or cross train 45min. Zone 2.
Thursday	(5min jog/ 2min walk) x 3. Zone 2.
Friday	Rest
Saturday	(5min jog/ 2min walk) x 3. Zone 2.
Sunday	Walk or cross train 45min. Zone 2.

Training tip: Try to pick up the pace in your “walk” segments to a fast walk. Soon we’ll be doing longer running blocks, so this helps with the transition.

Discover Polar Journal

Polar Journal is a space for stories that inspire movement. Each edition blends practical training tips, sports science, and inspiring journeys from athletes and those who live and breathe an active life.

Read Polar Journal

Week 5

Day	Workout
Monday	(6min jog/ 2min walk) x 3. Zone 2.
Tuesday	Rest
Wednesday	Walk or cross train 45min. Zone 2.
Thursday	(6min jog/ 1min walk) x 3. Zone 2.
Friday	Rest
Saturday	(8min jog/ 2min walk) x 2. Zone 2.
Sunday	Walk or cross train 45min. Zone 2.

Training tip: With your goal race not far away, find a parkrun you’d like to do. Can be in your local area or somewhere you’d like to go to for your special day. Having meaningful goals (and this means race locations too) helps us on the way to achieving them so it’s up to you!

Week 6

Day	Workout
Monday	(8min jog/ 2min walk) x 2. Zone 2.
Tuesday	Rest
Wednesday	Walk or cross train 45min. Zone 2.
Thursday	10min jog. Zone 2.
Friday	Rest
Saturday	10min jog. Zone 2.
Sunday	Walk or cross train 45min. Zone 2.

Training tip: Congrats on getting to the halfway point of your program! It’s important to celebrate short term goals along the way. Buy yourself a present or go out to your favourite café. You deserve it!

Week 7

Day	Workout
Monday	12min jog + 4 x 80m strides at 70% max pace (walk back after each). Zone 2 to 3.
Tuesday	Rest
Wednesday	Walk or cross train 45min. Zone 2.
Thursday	15min jog. Zone 2.
Friday	Rest
Saturday	15min jog. Zone 2.
Sunday	Walk or cross train 45min. Zone 2.

Training tip: Push hard with your training in these last few weeks. Often, it’s a time when you feel like it’s all too much BUT if you persist now, the results will come.

Week 8

Day	Workout
Monday	20min jog. Zone 2-3
Tuesday	Rest
Wednesday	Walk or cross train 45min. Zone 2.
Thursday	20min jog. Zone 2-3
Friday	Rest
Saturday	25min jog. Zone 2-3
Sunday	Walk or cross train 45min. Zone 2.

Training tip: Let’s spice things up and why not try a run this week over some hills. Even if you just jog easy, adding in some hills will help with specific strength training. So important to include in any running program.

Week 9

Day	Workout
Monday	25min jog. Zone 2-3.
Tuesday	Rest
Wednesday	30min jog. Zone 2-3.
Thursday	Walk or cross train 45min. Zone 2.
Friday	Rest
Saturday	30min jog + 4-6 x 80m strides at 70% max pace (slow jog back after each). Zone 2-3.
Sunday	Walk or cross train 45min. Zone 2.

Training tip: How are your shoes feeling? If you pinch the mid sole and it crunches easily, then your shoes may be worn out. Treat yourself to some new shoes! Always try to get your shoes fitted by a professional – this helps with injury prevention, and you’ll feel better running too! Never buy new shoes in the week before a race!

Week 10

Day	Workout
Monday	35min jog. Zone 2-3
Tuesday	Rest
Wednesday	35min jog. Zone 2-3
Thursday	Walk or cross train 45min. Zone 2-3
Friday	Rest
Saturday	Fartlek session: 5min slow jog warm up, stop, quick stretch then: (90sec, 60sec, 30sec efforts) x 2 sets. Take 2min standing rest between sets. Efforts @ 60% max pace (so faster than jogging but not as fast as you can) 5min jog warm down. Zone 3-4.
Sunday	Walk or cross train

Training tip: Practice and patience are key in running. Now we have started some fartlek sessions, try to make sure you’re not going too hard at the start and finishing strongly. This is the same way to approach any race. Holding back at the start is key.

Week 11

Day	Workout
Monday	35-40min jog. Zone 2-3.
Tuesday	Rest
Wednesday	Walk or cross train. Zone 2-3.
Thursday	40-45min jog. Zone 2-3.
Friday	Rest
Saturday	Interval session: Easy warm up jog 5min, stop, stretch then: 6 x 1min efforts with 90sec very slow jog recovery after each. Efforts @ 70% max pace (so a little quicker than your efforts last week). 5min jog warm down. Zone 3-4.
Sunday	Walk or cross train 45min

Training tip: Practice everything for next Saturday! This includes race outfit, shoes, pre-race meal etc. This will help you feel more relaxed for your race which allows you to focus your energy on your running. Don’t get sucked into “panic training”. The work is done, to get your best performance it’s now time to charge up.

Week 12 Taper week

Day	Workout
Monday	Easy jog 15-20min. Zone 2.
Tuesday	Rest
Wednesday	Walk or cross train 30min. Zone 2.
Thursday	Easy jog 10-15min then stop, quick stretch then: 4 x 70m strides @ about 80% max pace. Walk back after each. Zone 3-4.
Friday	Rest
Saturday	Race: Good luck! Zone 4-5.
Sunday	Rest, recovery, celebrate!

Training tip: CELEBRATE this achievement!! Take some time to enjoy your huge achievement and when you’re ready to train again, why not pick a different goal?

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Polar Vantage M3

Smart Multi-Sport Watch

Polar Vantage M3 is a smart multi-sport watch for multi-sport athletes that’s compact yet powerful, stylish yet strong, and designed to bring extraordinary training, sleep and recovery tools into everyday life.

Polar Vantage M3

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Categories

Sensors

Horse Sensors

5k Training Plan for Beginners

Week 1

Week 2

Week 3

Week 4

Discover Polar Journal

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12 Taper week

Polar Vantage M3

Smart Multi-Sport Watch

5k Training Plan for Beginners

Week 1

Week 2

Week 3

Week 4

Discover Polar Journal

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12 Taper week

Polar Vantage M3

Smart Multi-Sport Watch

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