General conditioning and functional training
General conditioning for runners: 8 weeks of preparation
Strong feet, glutes, and core are what hold your running form together in the final kilometres.
- Training horizon
- 8 weeks
- Price
- 450 ₽ per month or 4999 ₽ per year
The first 7 days are free, no card needed. No automatic charges: the subscription renews only manually.
The programme focuses on strengthening the muscles that work during running: feet, calves, glutes, and core. Over 8 weeks you will add 2–3 strength training sessions per week of 30–40 minutes each, without replacing your running volume. This will help you maintain form over long distances and reduce the risk of injury.
The coach builds the plan around your running schedule and fitness level. If you use a Garmin or Apple Watch, heart rate and time data sync automatically. After each workout the plan is recalculated: the coach sees how you coped and adjusts the load.
In the first weeks you master basic exercises for the feet and core. Then more challenging variations are added, with weights or more repetitions. By the end of the programme you will feel that the final kilometres come easier and your form no longer falls apart.
What you get during 7 days of free access
- You fill in the questionnaire and specify your running experience and goal.
- You receive the first week of the plan — 2 strength training sessions that don't interfere with your running.
- After each session the coach reviews your performance and adjusts the next workout.
How it works
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1
You tell us about yourself
Your level, how many days a week you're ready to train, the race date or goal deadline. Five minutes in chat or in the questionnaire.
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2
You get a plan
The coach builds a cycle up to your goal and gives you the week day by day: what to do, at what pace, and why this particular workout.
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3
The plan follows you
Workouts from your watch sync automatically, and the review arrives in chat. Missed a session or got sick — the week is rebuilt.
Frequently asked questions
Do I need a sports watch?
No. You can start without one: the plan is built from your answers about your goal, level, and available time. With a Garmin or Apple Watch, accuracy is higher — the coach sees your heart rate, sleep, and actual weekly volume.
What happens after the free week?
The subscription costs 450 ₽ per month or 4999 ₽ per year. There are no automatic charges: your card is not saved, and renewal is only manual via the link in the reminder.
Is the coach a person or a program?
1trAIner is an informational service: plans and reviews are prepared by AI based on your data. This is not a medical service and not a substitute for a doctor or an in-person coach.
What if my goal changes?
Let us know in the chat. Right now the plan is built for the goal “General conditioning for runners: 8 weeks of preparation”, but moving a race, an injury, or a vacation is normal: the coach will recalculate the cycle for the new conditions.
In the blog
The first 7 days are free, no card needed. No automatic charges: the subscription renews only manually.
Subscription terms are on the plans page and in the public offer. The service provides informational services and does not replace a doctor or an in-person coach.