Discipline
AI running coach
AI running coach — these are 1trAIner plans in the “Running” direction: 38 goals with a ready-made training structure. Choose a goal, tell the coach about your level and available days — and get a plan from season to day, a review of each workout, and weekly adjustments based on watch data. The first 7 days are free, then 450 ₽ per month or 4999 ₽ per year.A detailed breakdown is on the AI coach for running page.
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Run 10K in 40:00 in 12 weeks
Training plan to run a 10K faster than 40 minutes: tempo runs, intervals at VO2max pace, and long runs in the right zones.
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Run 10K in 45:00 in 12 weeks
The goal is 4:30 per kilometre and even running to the finish without fading in the last two kilometres.
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Run 10K in 50:00 in 12 weeks
Bringing your 10K down to 5:00 per kilometre: gradual volume growth, tempo segments and test runs.
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Run 10K in 60:00 in 12 weeks
The first goal for many amateurs: run a 10K faster than an hour and not die at the finish.
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Run 5 km in 20:00 in 8 weeks
Work on speed and speed endurance: short intervals, tempo runs and a well-planned taper.
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Run 5 km in 25:00 in 8 weeks
A sub-25-minute 5K is a clear and achievable goal if you train systematically three times a week.
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Run 5 km in 30:00 in 8 weeks
We move from jogging to a confident 6:00 per kilometre across the whole distance.
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Run 3 km in 12:00 in 8 weeks
A standard that comes down to speed and the ability to endure: intervals, uphill running, and proper recovery between hard efforts.
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Run 3 km in 15:00 in 8 weeks
We prepare three kilometres for 5:00 per kilometre — with check runs so you can see progress week by week.
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Run 3 km in 18:00 in 8 weeks
A good starting goal for those who have just started running regularly.
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Run a half marathon (21.1 km) in 1:30 in 16 weeks
A pace of 4:15 per kilometre over 21 km takes volume and patience — the plan spreads the load across 12–16 weeks.
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Run a half marathon (21.1 km) in 1:45 in 16 weeks
Half marathon at 5:00 per kilometre: long runs, tempo work and a well-planned recovery week before the race.
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Run a half marathon (21.1 km) in 2:00 in 16 weeks
A two-hour half marathon is a goal almost anyone can reach if you don't rush your preparation.
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Run a marathon (42.2 km) in 3:00 in 20 weeks
A serious goal for an experienced amateur: marathon pace 4:15, high volume, and precise nutrition work over the distance.
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Run a marathon (42.2 km) in 3:30 in 20 weeks
A marathon at 4:58 per kilometre: the plan balances volume and recovery so you reach the start line healthy.
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Run a marathon (42.2 km) in under 4:00 in 20 weeks
Four hours in a marathon is a milestone you reach through systematic preparation, not heroics in the final weeks.
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Run a marathon (42.2 km) in 5:00 in 20 weeks
Finish a marathon at a comfortable pace and enjoy the distance.
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Running: regular workouts for 12 weeks
A personal running coach who knows your workout history and guides you toward your goal week after week.
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Complete a 5 km distance in 8 weeks of preparation
From the couch to five kilometres without stopping in 8–10 weeks, carefully and without overload.
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Complete a 10K distance in 12 weeks of preparation
Your first 10K ever: we build up volume gradually so running stays enjoyable.
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Complete the half marathon distance (21.1 km) in 16 weeks of preparation
Your first half marathon is about patience and a plan, not willpower in the final week.
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Cover the marathon distance (42.2 km) in 24 weeks of preparation
We guide you through all 42 kilometres: weekly volume, long runs, nutrition on the distance and taper to the race.
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Running: regular workouts for 12 weeks
Start running and don't quit after a month: short workouts, clear tasks, and live feedback.
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Running plan with three workouts per week: 12 weeks of preparation
Three runs a week is a workable minimum that can still deliver noticeable progress.
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How to run in winter and stay in shape: 12 weeks of preparation
Winter running with all the adjustments for snow, wind and slippery roads — keeping your volume up until spring.
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Morning runs without forcing yourself: 12 weeks of preparation
Fit running into your morning so it doesn't drain your energy for the rest of the day.
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Heart rate zone interval workouts: 12 weeks of preparation
Intervals that actually make you faster: the right rep length, pace, and recovery between them.
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Long runs and endurance: a 12-week preparation
The long run is the main workout of the week for an amateur, and it should be done slower than you'd like.
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Tempo running and threshold: 12-week preparation
Working at anaerobic threshold is the shortest path to improving your race pace.
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Hill running and strength endurance: 12 weeks of preparation
Hills build strength without weights and are well tolerated if you dose them wisely.
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Treadmill workouts: 12-week preparation
The treadmill instead of the street when it's dark outside or icy — with the same zone-based goals.
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Start running: 30 minutes of continuous easy running in 6 weeks
The first weeks are built on alternating running and walking, not on trying to run as far as you can.
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Run 30 minutes without stopping in 8 weeks
Half an hour of continuous easy running is a clear milestone for a beginner, as long as you don't push the pace.
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Start running regularly after 40: three runs a week in 10 weeks
Age changes not the ability to run, but the demands on recovery and warm-up.
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Running after work for busy people: 12 weeks of preparation
A plan for those who have an hour left for a workout in the evening and not every day.
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Heart rate zone workouts: 12-week preparation
Let's figure out where your zones actually are and stop running every workout at the same pace.
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Return to running after a long break: 12 weeks of preparation
Coming back after a pause of several months: start small and build up based on how you feel.
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Learn to run the second half faster: 12 weeks of preparation
Pacing across the distance is a skill that saves minutes without a single extra workout.
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