Get a running start with Polar Running Program. It’s simple, really. Program To Start Running Again After StressYou want to run a 5. K, a 1. 0K, a half- marathon or a marathon. But you don’t know how, how much and how often you should train. Enter Polar Running Program – a free running plan that you can set up in the Polar Flow web service. It’s personal and easy to use and it guides you through your training and makes sure you’re in top condition come race day. So, sit back, make yourself a protein shake and we’ll take you through the fundamentals. A ready- made personal running plan. Program To Start Running Again PlanRunning Program is a running plan made just for you and your needs. You choose from four target distances, 5. K, 1. 0K, half- marathon and marathon, and then you specify the date when you’d like to run that distance. Running Program is a running plan made just for you and your needs. The Running Program looks at your training history (if you’ve logged enough training in Polar Flow), gauges your current activity level and prepares a personal running program for you in seconds. Once ready, the plan is available in Polar Flow, the online window to your activity and training. Polar Flow is available as a web service and as an app for Android and i. OS. Running program: How long is the training plan? Let’s say that you’re training for a half marathon that’s six months away. Are you ready to start running again after a long break? How to Start Running Again. A Training Program for Beginners. 8 Ways to Start Running Again When You’re. Start Running Now: Our Get-Going Guide. Has anyone experienced pain in shins when trying to start running again? You’ll have plenty of time to get started with the Running Program. The minimum duration for the running plan is 9 weeks for 5. K, 1. 0 weeks for 1. K, and 1. 4 weeks for a half- marathon and marathon. The Running Program uses your training history and your self- evaluation to determine what your training plan will be like. If your target is unrealistic, the program will let you know. Play around with these two values, your target event and your target date, to get a feel for what your training plan will be like. If you’re a new Polar Flow user with no training history, answer the self- evaluation questions to get a plan that fits your activity level. Like the name suggests, it’s the phase in which you lay the foundation for more advanced training. You can start the base building phase months before you plan to run your event. You can start the base building phase months before you plan to run your event. The base building phase is made up of four- week cycles: three weeks of progressive training and then one week of lighter training. After each four- week cycle, the Running Program gives you a suggestion as to whether you should continue on the same level or make changes to your training. In the end, it’s you who decides. The build up phase lasts 9–1. You’ll go through two weeks of training that get progressively harder. Then, it’s time for a week of lighter training. 25 Responses to A training programme for beginners. Couch to 5K is a running plan developed to help absolute. Easily find again pages you have. How to start running again after an injury. You can take the time to manually start the program again. Quickly and Automatically Restart a Windows Program When it Crashes. To add a program that is not currently running, click Browse for a program. The build up phase is a predetermined set of running workouts that are designed to help you reach your top condition. The tapering phase is the period leading up to your big moment. You shouldn’t train too hard during the tapering phase, so the Running Program will scale back the volume of your training. As always, the best way to learn how to juggle is to start juggling, so head out to Polar Flow and start exploring the Running Program. Variety is the key to progress. If this is your first time training for a running event, chances are that your training is too one- sided. If you’re always running the same 2. The Running Program gives you five different running workouts. The Running Program gives you five different running workouts that you can do before the event day. These running workouts will add variety to your training and boost your performance faster than repetitive training. Five types of running workoutseasy jogmedium runlong runtempo runinterval. The anatomy of a running workout. Each running workout in the Running Program consists of these elements: workout type, duration, phases and training time in specific heart rate zones. Each workout includes a warm- up and a cool- down. Each of the five workout types has a different target and each workout includes a warm- up and a cool- down. An interval training session might include, for example, 8 phases and last for 4. First, you’ll warm up for 1. Then, you’ll do six repeats, alternating between hard and moderate repeats. The eighth phase is the 5- minute cool- down. Train safely with supportive exercises. The Running Program goes beyond a running training plan. Improve your core strength, muscle strength and mobility. It includes guided supportive exercises you can do at the quiet of your own home or on the go. Just follow along the tutorial videos that guide you through the exercises step by step. The videos are available in the Polar Flow web service and the Polar Flow app, so you can do them whenever and wherever. The exercises address common problems faced by runners and improve your core and muscle strength and mobility. By doing the exercises, you complement your running workouts and reduce the risk of injury. Best buds: Running Program + your Polar sports watch. To get yourself a running plan, the only thing you need is a Polar Flow account. And that’s free, by the way. But to make the most out of the Running Program, you should consider using a Polar GPS sports watch, such as Polar M4. Polar V8. 00. These GPS sport watches measure your heart rate and let you set your training targets. Polar M4. 00. GPS running watch. Starting from 1. 59. Also, Polar M4. 00 and Polar V8. To boil it down, here are two main reasons why Polar M4. Running Program. 1. You get live guidance during your workouts. After you sync your running plan from Polar Flow to you sports watch, you can start a training session straight from the Diary view on your watch. If you’re doing the interval training session we dissected above, your Polar M4. Your Polar sports watch will tell you what to do and when. It’s like your running coach at the side of the track. You see the big picture. Training for a running event is bigger than any individual training session. The Polar M4. 00 tracks all the different sports you do. Say, you go cycling instead of running. Tracked. In addition to being your track- side coach, Polar M4. Running Program can suggest adjustments to your running plan on the go. And if you’re curious about what finish time you could aim for, take a look at the Running Index report in Polar Flow, visible in the bottom right. It estimates your finish times for different events, such as a half- marathon. This is what we mean when we say the Running Program is adaptive and personal. The summary. The Polar Running Program is free. It’s easy to use. Let’s go. Hungry for more information? Check out this in- depth guide. Or read more about how to get started with the Running Program or watch the Get started with Running Program video.
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December 2016
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