There is a program function on the Polar website You pic the distance, the race date and so one. It then calculates the program for you based on your settings. You can move exercises around, allocate additional rest days. It also adjusts the program from time to time. They also have a race predictor times for 5km 10km half and full marathon based on your current training results. I have followed the 5 and the 10km programs before and the prediction times was out by 10 - 20 seconds on each.
