Polar Running Program; Create A Polar Running Program - Polar Electro Pacer Pro User Manual

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
Running Program.
To see a video, click on one of the following links:
Get Started
How to use

Create a Polar Running Program

1. Log into the Flow web service at www.polar.com/flow.
2. Choose Programs
3. Choose your event, name it, set the event date, and when you wish to start the program.
4. Fill in the physical activity level questions.*
5. Choose if you want to include supporting exercises in the program.
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