Pass the standard: 3 km run and pull-ups on the bar in 12 weeks

Preparing for service involves two tasks — a 3 km run and pull-ups — and the target time, number of reps and test rules need to be clarified according to your service requirements. An example week is 3–4 sessions with running separate from strength work: two runs and one bar session, plus one more easy technique session if recovery allows. If pressing exercises are part of the preparation, they are separated from pulling movements by day and sessions are redistributed rather than adding to the schedule without accounting for rest. Between pull-up sets, leave 2–3 minutes to maintain range of motion and avoid turning strength work into a race against the clock.

In 1trAIner the coach is an AI: it builds a plan based on your current 3 km result, maximum pull-ups, test requirements and available days. Data from a Garmin or Apple Watch syncs automatically; you enter pull-up counts and technique notes separately. After each workout the plan is recalculated: fatigue from running is taken into account when choosing the next strength load and vice versa. The first 7 days are free, then a subscription costs 450 ₽ per month or 4999 ₽ per year, with no automatic charges.

In weeks one to three, a combination of running and strength work is selected; in weeks five to seven, running intervals are added based on current readiness along with pull-up ladders; negative reps replace part of the bar work if needed. Weeks four and eight are made easy; in weeks nine to eleven, separate control measurements are done according to the test rules; and in week twelve, volume is reduced before the test if readiness allows. With two goals, training time and recovery are split between endurance and strength, so progress in each discipline is usually slower than when preparing for just one. Twelve weeks is a guideline, not a promise of passing: the timeline depends on your starting level in both disciplines and recovery.