Polar Running Program - Polar Electro Ignite 3 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 flow.polar.com.
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.
To see a video, click on one of the following links:
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