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.

[menu_title:HOVER_PANEL_WHO_WE_ARE]

[menu_copy:HOVER_PANEL_WHO_WE_ARE]

[menu_title:HOVER_PANEL_SCIENCE]

[menu_copy:HOVER_PANEL_SCIENCE]

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 Intermediate Level

This program assumes you can run comfortably for 5km and are running two or three times per week at the moment.

Week 1

Week 1
Monday	Rest
Tuesday	10-15min easy jog. Zone 2
Wednesday	Easy cross train 30-40min
Thursday	Rest
Friday	Easy jog 15-20min. Zone 2
Saturday	Rest
Sunday	Long run: 4-6km. Zone 2

Week 2

Week 2
Monday	Rest
Tuesday	20-30min easy run. At the end of your run do 3-5 x 80m strides at 5km pace feel. Walk back after each. Zone 2-3
Wednesday	Easy cross train 30-40min
Thursday	Rest
Friday	Easy jog 20-30min. Zone 2
Saturday	5km race, time trial or parkrun – this is just to see where you’re at. Zone 4-5
Sunday	Rest

Week 3

Week 3
Monday	Rest
Tuesday	30min easy run. Zone 2
Wednesday	Easy cross train 30-40min
Thursday	Rest
Friday	Interval session: 4 x 30sec efforts @ 5km pace feel (30sec jog or walk recovery with 2min walk after the 4th rep) Zone 3-4; 1 x 4min effort just faster then a slow jog (2min jog or walk recovery) Zone 2-3; 4 x 30sec efforts – same pace and recovery as first set Zone 3-4
Saturday	Rest
Sunday	Long run: 6km

Week 4

Week 4
Monday	Rest
Tuesday	30min easy run. Zone 2
Wednesday	Easy x train 30-40min
Thursday	Rest
Friday	Interval session: 4min, 3min, 2min, 1min efforts with 2min very slow jog recovery after each. Start slower then 5km pace for the 4min effort (at least 15sec/km) and get faster as the interval duration gets shorter. Zone 3-4
Saturday	Rest
Sunday	Long run 8km. Zone 2

Week 5

Week 5
Monday	Rest
Tuesday	30min easy run. Zone 2
Wednesday	Easy cross train 30-40min
Thursday	Rest
Friday	Easy jog 20min Zone 2 then stop briefly (quick stretch), then 4-6 x 80m strides a little faster, then 5km pace zone 3-4 (but not flat-out sprinting). Walk back after each. Easy jog 5min at the end.
Saturday	5k as a moderate effort Zone 3-4 (puffing steadily BUT not going as hard as you can) then warm down (to total 10km all up) or long run 10km Zone 2.
Sunday	Rest

Week 6

Week 6
Monday	Rest
Tuesday	30min run easy. Zone 2
Wednesday	Easy cross train 30-40min
Thursday	Rest
Friday	Fartlek: 8-12min of 1min surge (5km pace feel) then 1min jog – can go a bit faster in the last half of the session if feeling good for the surges zone 3-4 during surges
Saturday	Rest
Sunday	Long run 10-12km. Zone 2

Week 7

Week 7
Monday	Rest
Tuesday	Tempo run: 30-40min run including a tempo run within your 40min run. For an 8min section during this run, push the pace so you’re puffing steadily and can’t maintain a conversation zone 4. Rest of run is easy jogging zone 2.
Wednesday	Easy cross train 30-40min OR easy jog 20-30min zone 2.
Thursday	Rest
Friday	Hills: 6 x 50sec hills aiming for about 5km pace “feel” (so not actual pace as you’re running uphill, actual pace will be slower so important we aim for effort here). Very slow jog down recovery. Try to make your last hill, your fastest. Zone 4.
Saturday	Rest
Sunday	Long run: 10-12km. Zone 2

Week 8

Week 8
Monday	Rest
Tuesday	Tempo run: 30-40min run including a tempo effort within your run where you push the pace for 5min then jog 1min then push the pace for 4min zone 3-4 (pace is aiming for about half marathon pace feel so nice and relaxed but puffing steadily). So all up this will take 10min. Rest of run is easy jogging zone 2.
Wednesday	Easy cross train 30-40min OR jog 20-30min zone 2.
Thursday	Rest
Friday	Hills: 8 x 30sec hills hard (slow jog down recovery) zone 4-5.
Saturday	Rest
Sunday	Long run 12km. Zone 2-3

Week 9

Week 9
Monday	Rest
Tuesday	40min easy run. Zone 2
Wednesday	Easy jog 30-40min. Zone 2
Thursday	Rest
Friday	Interval session: 1-2 sets of (3min, 2min, 1min, 30sec efforts with 90sec very slow jog recovery after each) zone 3-4. Start at 5km-10km pace for 3min efforts and get faster as reps get shorter. Take 3min rest between sets (standing recovery or slow jog).
Saturday	Rest
Sunday	Long run 12-15km (this will be your longest run of the program). Zone 2-3.

Week 10

Week 10
Monday	Rest
Tuesday	Tempo run: 40min run including (3 x 4min tempo run efforts with 1min very slow jog recovery after each) zone 3-4. Aiming to run each 4min tempo run @ about a pace you might do a 10km- half marathon at. Puffing steadily and not flat out but working well within your run. Rest of run easy jogging zone 2.
Wednesday	Easy jog 30min. Zone 2.
Thursday	Rest
Friday	Interval session: 2 x 3min efforts as hard as you can zone 4-5 (3-5min jog or walk recovery after each) then 1 x 8min tempo run zone 3 (just faster then a slow jog – puffing steadily but focus today is the 2 x 3min efforts)
Saturday	Rest
Sunday	Long run 10-12km. Zone 2-3

Week 11

Week 11
Monday	Rest
Tuesday	Easy jog 30-40min. Zone 2
Wednesday	Easy jog 30min. Zone 2
Thursday	Rest
Friday	Solid effort – Very hard effort over 3km. Start @ 5km pace feel first 1km then very hard last 2km zone 4-5. Full recovery (3-5min walk) then 4 x 15sec efforts with good form (5km pace feel) with 45sec walk or standing recovery after each zone 3-4 (OR take today off and do a parkrun tomorrow where you focus on a very hard last 3km (first 2km relaxed))
Saturday	Rest
Sunday	Long run: 6-8km. Zone 2-3

Week 12 Taper week

Day	Workout
Monday	Rest
Tuesday	20-30min easy run. Zone 2
Wednesday	Easy jog 15-20min. Zone 2
Thursday	Rest
Friday	Easy jog 10-15min + 4 x 80m efforts at 5km pace so nice and relaxed zone 2-3. Walk back after each.
Saturday	Rest
Sunday	5km race: GOOD LUCK!

undefined

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

For more training tips and exclusive content, join the Polar newsletter

Categories

Sensors

Horse Sensors

5k Training Plan Intermediate Level

Week 1

Week 2

Week 3

Week 4

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 Intermediate Level

Week 1

Week 2

Week 3

Week 4

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

Hey there, sign up and get 10% off