check tag wrench cart

Running Program

Running Program

Train with a running plan to find your flow

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.

Tailored to you personally

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.

Strength, core and mobility for the win

The program is complemented with strength, core and mobility exercises as well as a prediction for the finishing time for your chosen distance.

Supporting exercises

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.

Event prediction

Prediction is based on Running Index which you get from each running session. Prediction is updated as you do more running sessions.

The sweet science of heart rate zones

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.

How Running Program works

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.

Read more

Compatible products

Related blog posts

Get a running start with Polar Running Program

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.

Read story

Using technology to help you run smarter | Polar M430

Polar tells the story behind the development of their proprietary wrist-based heart rate and running technology that is featured in their newest running watch, Polar M430.

Read story

From zero to 60 or slow and steady? | How to progress in running

“Don’t be married to your stats,” says running coach John Honerkamp. Tracking your runs and monitoring your progress can be motivational, but be aware of the line between using data and obsessing over it.

Read story

How to start running | The beginner's guide to get started and keep going

Tempted to run for as long and far as you can? Why is it a good idea to alternate running and walking, even if it feels easy?

Read story

Change region

If your country is not listed on this page, please find your local contact details, retailers and stores and service points on our global site.