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Basic training, long
Basic training
Recovery training
RUNNING PROGRAM
The Polar Running program is a ready-made and personalized running plan to help you train for a running event.
Whether you're training for a 5K or a marathon, the Running program tells you how, how much and how often
use should be training.
The Polar Running program is based on your fitness level and designed to make sure that you train right and
avoid overtraining. The program is tailored to your event, taking your personal attributes, training background
and preparation time into account. Programs are available for 5K, 10K, half marathon and marathon events.
You can read more about the Running program here.
The Polar Running program is free. Just log in to the Polar Flow web service at flow.polar.com, tap PROGRAMS at
the top of the page, and get a running start to your training.
ORUNNING INDEX
Running Index offers an easy way to monitor running performance changes. A running index value is an estim-
ate of maximal aerobic running performance, which is influenced by aerobic fitness and running economy. By
recording your Running Index over time, you can monitor progress. Improvement means that running at a given
pace requires less of an effort, or that your pace is faster at a given level of exertion.
To receive the most accurate information on your performance, make sure you have set your HR
Running Index is calculated during every training session when heart rate sensor is in use and the GPS function is
on, and when the following requirements apply:
•
Sport profile used is a running type sport (Running, Road Running, Trail running etc.)
•
Speed should be 6 km/h / 3,75 mi/h or faster and duration 12 minutes minimum
Calculation begins when you start recording the session. During a session, you may stop twice at traffic lights,
for example, without interrupting the calculation. After your session, M600 displays a Running Index value and
stores the result in the training summary.
Benefit
exercise. This session also developed the endurance of your muscles and your aerobic
fitness.
Great! This long, low intensity session improved your basic endurance and your body's
ability to burn fat during exercise.
Well done! This low intensity session improved your basic endurance and your body's
ability to burn fat during exercise.
Very nice session for your recovery. Light exercise like this allows your body to adapt to
your training.
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value.
max
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