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Running plan templates

Kickstart your running with these ready-made running plan templates for 5K, 10K, 21K and 42K.

5K training plan 10K training plan 21K training plan 42K training plan

If you want get into running just choose one (or try all) of these ready-made running plan templates (5K, 10K, half marathon, marathon) and you've got yourself a running plan you can start following immediately.

What do the running plan templates include?

  • A week-by-week running plan with supportive exercises (strength, core and mobility)
  • Colour-coded target heart rate zones, with the number of minutes you should stay in each heart rate zone.

Who are the running plan templates for?

  • The 5K and 10K templates are for an advanced runner (those that are used to running several times a week, in varying heart rate zones).
  • The 21K and 42K templates are for an intermediate runner (those that are used to running shorter distances but not necessarily a seasoned half marathon and/or marathon runner).

How to start with a running plan?

All these example templates are based on personal and adaptive Polar Running Programme, that (obviously) works best with a Polar sports watch.

But, if you don't have a sports watch, that's ok because you don't need one to start using one these templates – just choose the running plan that best matches your goals and start running!

If you find it helpful, you may be inspired to create your own Running Programme on Polar Flow – it's free and all you need to do is to create a Polar Flow account (it takes like two minutes).

If you use a Polar sports watch, you can have the Running Programme on your wrist, guiding you every step of the way.

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