Инструкция спортивные часы Polar Unite

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.

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