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To see your cadence during a training session, add cadence to the training
view of the sport profile you use when running. This can be done in the Flow
web service Sport Profiles.
Polar Running Program
Polar Running program is a personalized program based on your fitness level,
designed to make sure that you train right and avoid overreaching. It's
intelligent, and adapts based on your development, and lets you know when it
might be a good idea to cut back a little and when to step it up a notch. Each
program is tailored for your event, taking your personal attributes, training
background and preparation time into account. The program is free, and
available in the Polar Flow web service at www.polar.com/flow.
Programs are available for 5k, 10k, half marathon and marathon events. Each
program has three phases: Base building, Build-up and Tapering. These
phases are designed to gradually develop your performance, and make sure
you're ready on race day. Running training sessions are divided into five
types: easy jog, medium run, long run, tempo run and interval. All sessions
include warm-up, work, and cool-down phases for optimal results. In addition,
you can choose to do strength, core, and mobility exercises to support your
development. Each training week consists of two to five running sessions, and
the total running training session duration per week varies from one to seven
hours depending on your fitness level. The minimum duration for a program
is 9 weeks, and the maximum is 20 months.
Learn more about the Polar Running Program in this
in-depth
guide. Or read
more about how to
get started with the Running
Program.
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