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Tempo & Maximum training
Tempo training+
Tempo training
Tempo & Steady state train-
ing
Steady state & Tempo train-
ing
Steady state training +
Steady state training
Steady state & Basic train-
ing, long
Steady state & Basic training
Basic & Steady state train-
ing, long
Basic & Steady state training
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.
RUNNING INDEX
Running Index offers an easy way to monitor running performance changes. A running index value is an estimate of
maximal aerobic running performance, which is influenced by aerobic fitness and running economy. By recording your
Benefit
What a session! You significantly improved your aerobic fitness and your ability to sustain
high intensity effort for longer. This session also developed your speed and efficiency.
Great pace in a long session! You improved your aerobic fitness, speed, and ability to sus-
tain high intensity effort for longer. This session also increased your resistance to fatigue.
Great pace! You improved your aerobic fitness, speed, and ability to sustain high intensity
effort for longer.
Good pace! You improved your ability to sustain high intensity effort for longer. This ses-
sion also developed your aerobic fitness and the endurance of your muscles.
Good pace! You improved your aerobic fitness and the endurance of your muscles. This
session also developed your ability to sustain high intensity effort for longer.
Excellent! This long session improved the endurance of your muscles and your aerobic fit-
ness. It also increased your resistance to fatigue.
Excellent! You improved the endurance of your muscles and your aerobic fitness.
Excellent! This long session improved the endurance of your muscles and your aerobic fit-
ness. It also developed your basic endurance and your body's ability to burn fat during
exercise.
Excellent! You improved the endurance of your muscles and your aerobic fitness. This ses-
sion also developed your basic endurance and your body's ability to burn fat during exer-
cise.
Great! This long session improved your basic endurance and your body's ability to burn fat
during exercise. It also developed the endurance of your muscles and your aerobic fitness.
Great! You improved your basic endurance and your body's ability to burn fat during exer-
cise. 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 abil-
ity 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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