Polar Vantage M3

You want something smart but sporty, compact but powerful, stylish but strong. You want to train harder but recover faster; sleep better but explore more. You want pro-level sports tracking but everyday lifestyle features. You want a Polar Vantage M3: the multi-sport watch for multi-sport athletes.

Polar Grit X2 Pro Titan

Polar Grit X2 Pro Titan is a rough and rugged outdoor sports watch crafted for adventure with sapphire glass AMOLED display in titanium casing, and a hi-tech toolkit of navigation and performance features for exploring the wonders of the world, and the body.

Polar Grit X2 Pro

Polar Grit X2 Pro is a rough and rugged outdoor sports watch crafted for adventure with sapphire crystal glass AMOLED display, and a hi-tech toolkit of navigation and performance features for exploring the wonders of the world, and the body.

Polar Vantage V3

An ensemble of biosensing instruments, AMOLED display, dual-frequency GPS, maps, and the most comprehensive suite of training and recovery tools on the market. The stage is set, and the Polar Vantage V3 smart sports watch is ready to put in the performance of a lifetime.

Polar Ignite 3

Polar Ignite 3 is a stylish fitness & wellness watch that helps you live a more energized life. It tracks your sleep, activity, and heart rate to provide guidance that’s tailored to your body and lifestyle.

Polar Pacer Pro

Polar Pacer Pro is an ultra-light, new-generation sports watch with integrated barometer that equips athletes with advanced tools to improve running economy, training sessions, and sports performance.

Polar Pacer

Sport is play – why complicate it? Polar Pacer is a no-nonsense sports watch that gives new athletes all the essentials, plus the specialized training tools they need to train better.

Polar Vantage V2

A powerful convergence of minimalist design, innovative technology, and intelligent training and recovery tools makes the Polar Vantage V2 a formidable sports watch.

Polar Grit X Pro

Built for military-level durability with sapphire glass and ultra-long battery, equipping you with new navigation tools, always-on outdoor features and Polar's ultimate training solutions.

Polar Vantage M2

Designed for function, the Polar Vantage M2 works as hard as you do. Our industry-leading technology is here to help you reach your goals and come back stronger. For that athlete attitude.

Polar Ignite 2

A fitness watch that’s sleek, simple and smart? Polar Ignite 2 is a true triple threat. Versatile and full of great features, it’s the perfect companion for any sport and any lifestyle.

Polar Ignite

A waterproof fitness watch with advanced wrist-based heart rate and integrated GPS, Polar Ignite offers you a full view of your day and guides you towards a more balanced life.

Polar Unite

A beautifully simple watch with personalized daily workout guidance, 24/7 heart rate and activity tracking, plus automatic sleep and recovery applications.

Polar Vantage V

Polar Vantage M

An all-round multisport & running GPS watch for anyone who loves setting new records. Polar Vantage M is a slim, lightweight training companion that gives you all the data you need to improve your performance.

Polar Grit X

An outdoor multisport watch with rugged yet lightweight design, ultra-long battery life and military-standard durability for anyone who prefers the trails over the roads.

Polar M430

A GPS running watch with wrist-based heart rate, advanced running features and Polar Running Program, Polar M430 is a top-level watch for runners who want more.

Polar Verity Sense

When freedom of movement is important to you, Polar Verity Sense is your go-to choice for any sport.

Polar H10

Widely regarded as the gold standard in wireless heart rate monitoring, this is the most accurate sensor in Polar’s history.

Polar H9

A reliable, high-quality heart rate chest strap for all your everyday sports with Bluetooth® and ANT+ connectivity. Get connected and get going.

Polar OH1+

Polar OH1+ is an optical heart rate monitor that combines versatility, comfort and simplicity. You can use it both as a standalone device and pair it with various fitness apps, sports watches and smart watches, thanks to Bluetooth® and ANT+ connectivity.

Wristbands

Personalize any watch for any style and any need.

Straps

Replace or upgrade your Polar Sensor chest straps or arm bands.

Power & Cables

For charging your products and data transfer.

Mounts & Adapters

Adapt your product for any situation.

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Polar Grit X Outdoor Series

Made for outdoor sports and built to handle any environment nature can throw at you, Grit X watches are designed to help you explore the world and gear up for adventure.

Polar Vantage Performance Series

Our flagship series is tailored for high-performance and endurance sports and training. Every aspect of our Vantage watches are designed with one particular person in mind – the athlete.

Polar Pacer Multisport Series

The Pacer Series gives athletes all the essentials such as accurate GPS and precise heart rate tracking, plus the specialized training, sleep, and recovery tools they need to train better.

Polar Ignite Fitness & Wellness Series

Sleek, simple, and smart – Ignite watches are the perfect partner for any fitness goals and any lifestyle.

Half Marathon Running Plan Intermediate Level

This intermediate-level half marathon training program is designed for those who have run over 10 km a few times and, ideally, completed a half marathon before. Over the course of the plan, you’ll be running three to four times a week, so it demands dedication and commitment.

Week 1

Day	Workout
Monday	Rest
Tuesday	Easy jog 35-50min zone 2
Wednesday	Easy jog 45-60min zone 2
Thursday	Rest day or easy cross train 30-40min or easy jog 30min
Friday	Easy jog 35-50min zone 2
Saturday	Easy jog 30-40min or easy x train 40-50min
Sunday	Long run: 12-14km zone 2

Week 2

Day	Workout
Monday	Rest
Tuesday	Easy jog 40min zone 2
Wednesday	40-50mins tempo running (include 3 x 5min tempo runs within your run today aiming for about 10km to half marathon pace feel - so you're puffing steadily but not too hard zone 3. Take 2min easy jog after each). Rest of run is easy jogging zone 2.
Thursday	Rest day or easy x train 30-40min or easy jog 30-40min zone 2
Friday	Easy jog 35-50min zone 2
Saturday	5km race zone 4 or 10km race or solid effort over 20min
Sunday	Long run 13-15km zone 2

Week 3

Day	Workout
Monday	Rest
Tuesday	Easy jog 40-50min zone 2
Wednesday	45-60mins tempo running (include 3 x 5min tempo runs within your run today aiming for about 10km to half marathon pace feel - so you're puffing steadily but not too hard zone 3. Take 2min easy jog after each. Rest of run is easy jogging zone 2.
Thursday	Rest day or easy jog 35-50min or x train 35-50min
Friday	Easy jog 35-50min zone 2
Saturday	Interval session; 8 x 1min efforts zone 4-5 with 60sec slow jog recovery. Start 3 reps @ 5km pace feel and aim to get faster with each rep after that.
Sunday	Long run 12-15km zone 2

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Polar Grit X2 Pro Titan

Premium Outdoor Watch

Polar Grit X2 Pro Titan

Polar Vantage M3

Smart Multi-Sport Watch

Polar Vantage M3 is a smart multi-sport watch for multi-sport athletes that’s compact yet powerful, stylish yet strong, and designed to bring extraordinary training, sleep and recovery tools into everyday life.

Polar Vantage M3

Week 4

Day	Workout
Monday	Rest
Tuesday	Easy jog 45-60min zone 2
Wednesday	50-60mins tempo running (include 4-5 x 4min tempo runs within your run today aiming for about 10km pace feel - so you're puffing steadily but not too hard zone 3-4. Take 1min easy jog after each). Rest of run is easy jogging zone 2.
Thursday	Rest day or easy jog 35-50min zone 2or x train 35-50min
Friday	Easy jog 45-60min zone 2
Saturday	Interval session; 2 sets of (4min, 2min, 1min, 30sec efforts zone 4-5 with 1min slow jog recovery after each). Take 3min rest between sets. Start @ 10km pace for 4min effort then faster as the reps get shorter.
Sunday	Long run 12-15km zone 2-3

Week 5

Day	Workout
Monday	Rest
Tuesday	Easy jog 45-60min zone 2
Wednesday	55-65mins tempo running (include 3-4 x 5min tempo runs within your run today aiming for about 10km to half marathon pace feel zone 3-4. Take 1-2min easy jog after each. Rest of run is easy jogging zone 2.
Thursday	Easy jog 30-50min zone 2 or x train 30-40min or rest day
Friday	Easy jog 50-60min zone 2
Saturday	Interval session; 8 x 2min efforts zone 4-5 aiming for 5km pace 1st 1min then faster last 1min in each rep. Take 90sec slow jog recovery after each
Sunday	Long run 15-18km zone 2-3

Week 6

Day	Workout
Monday	Rest
Tuesday	Easy jog 45-60min zone 2
Wednesday	55-70mins tempo running; Toward the end of your run today (last 20-25min - pick up your pace so you are puffing steadily zone 3, slower than half marathon pace but faster than jogging). First 25-30min is easy jogging. Rest of your run is slow jogging zone 2.
Thursday	Rest day or easy jog 30min zone 2 or x train 35-50min
Friday	Easy jog 20min zone 2 + strides (6 x 80m strides faster then 5km pace zone 3-4. Walk back after each).
Saturday	Race: 10km race zone 4-5 OR parkrun solid zone 4-5 (not flat out but 90% effort). If you do a parkrun add a 5km tempo run zone 3-4 after it's finished @ about marathon to HM pace feel (start tempo at least 5min after you've finished the parkrun). So 5km tempo is slower then your parkrun.
Sunday	Long run 18-20km zone 2-3

Week 7

Day	Workout
Monday	Rest
Tuesday	Easy jog 45-60min zone 2
Wednesday	55-70mins tempo running; Toward the end of your run today (last 20-30min - pick up your pace so you are puffing steadily) zone 3-4. First 20-25min is easy jogging zone 2.
Thursday	Easy jog 30-40min zone 2 or easy x train 40min or rest day
Friday	Easy jog 35-50min zone 2
Saturday	Hills; 10 x 50sec hills zone 4-5 (slow jog down recovery). Grade doesn't need to be steep 4-8% is fine. Aim to run first 6 reps @ 5-10km pace feel then faster last 4 reps.
Sunday	Long run: 20-22km zone 2-3

Week 8

Day	Workout
Monday	Rest
Tuesday	Easy jog 45-60min zone 2
Wednesday	55-75mins tempo running; First 20min of your run is easy jogging then do 3 x 7min tempo runs zone 3-4 aiming for about HM pace feel on odd reps and even reps a little quicker. Take 1-2min slow jog after each. Rest of your run is easy jogging zone 2.
Thursday	Easy jog 30-50min zone 2
Friday	Easy jog 45-60min zone 2 or x train 30-40min or rest day
Saturday	Hills; 7-8 x 90sec hills zone 4-5 (slow jog down recovery). Effort wise aim for 5km-10km pace "feel" - pushing harder last 45sec of each hill.
Sunday	Long run 18-22km zone 2-3

Week 9

Day	Workout
Monday	Rest
Tuesday	Easy jog 45-60min zone 2
Wednesday	65-75mins tempo running; First 20min of your run is easy jogging zone 2 then do 3 x 8min tempo runs zone 3-4 aiming to run first 5min about 10sec/km slower then HM pace then solid surge last 3min. Take 2min slow jog after each. Rest of your run is easy jogging zone 2.
Thursday	Easy jog 30min zone 2 (longest mid week tempo was yesterday so take it easy today)
Friday	Easy jog 45-60min zone 2 or x train 35-50min
Saturday	Interval session; 6 x 3min intervals zone 4-5 with 90sec slow jog recovery after each. Aim to run odd reps at about 10km pace and even reps faster.
Sunday	Long run 22-25km zone 2-3

Week 10

Day	Workout
Monday	Rest
Tuesday	Easy jog 45-50min zone 2
Wednesday	60-70mins easy jog zone 2(no tempo run today)
Thursday	Easy jog 30-40min zone 2 + optional strides zone 3-4 (4-6 x 80m strides @ 5km pace or faster). Jog back after each.
Friday	Easy jog 40-50min zone 2 or cross train 30-40min
Saturday	Interval session; 2 x 3min efforts zone 4-5 (90sec jog recovery); 3 x 2min efforts zone 4-5 (90sec jog recovery); 4 x 1min efforts zone 4-5 (1min jog recovery). Aim to run 3min efforts @ HM to 10km pace feel with shorter reps faster as you feel.
Sunday	Long run 25-28km zone 2-3

Week 11

Day	Workout
Monday	Rest
Tuesday	Easy jog 40-50min zone 2
Wednesday	60mins tempo running; easy jog 15min zone 2 then stop, stretch then - 3 x 5min tempo runs @ HM pace for 1st and 3rd reps with 2nd rep a little quicker as you feel zone 4. Take 90sec jog after each recovery. Warm down to make up the time for your run today.
Thursday	Rest day or easy jog 30min zone 2
Friday	Easy run 20-30min zone 2 + strides (6 x 80m strides faster then 5km pace zone 2. Walk back after each).
Saturday	10km race zone 4-5 or hard 25min run in training zone 4-5 (time trial - so a good warm up and nice hard hitout. Faster then half marathon pace but not as hard as you can go – somewhere between HM – 10km pace or so)
Sunday	Long run 12-15km zone 2-3

Week 12 Taper week

Day	Workout
Monday	Rest
Tuesday	Easy jog 30-35min zone 2
Wednesday	Light session: 6-8min tempo run @ HM pace zone 3-4 (no faster but can start slower first few minutes), 3min slow jog then 6 x 30sec strides zone 3-4 @ 5km-10km pace with 45sec slow jog recovery after each.
Thursday	Rest day or easy jog 20-30min zone 2
Friday	Easy run 20-30min zone 2 + strides (4 x 80m strides @ about 10km pace zone 3-4 (no need to go faster). Walk back after each.
Saturday	Rest
Sunday	Race day: Half Marathon. Good luck!

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Polar Grit X Outdoor Series

Polar Vantage Performance Series

Polar Pacer Multisport Series

Polar Ignite Fitness & Wellness Series

Half Marathon Running Plan Intermediate Level

Week 1

Week 2

Week 3

Polar Grit X2 Pro Titan

Premium Outdoor Watch

Polar Vantage M3

Smart Multi-Sport Watch

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12 Taper week

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