Running
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.
- Distance
- 10 km
- Target time
- 45:00
- Training horizon
- 12 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.
To get close to 45:00 for 10K, you need to comfortably run around 4:30 per kilometre, and to go under that time — a little faster. Over 12 weeks the task is not to speed up every run, but to build the ability to sustain the effort to the end of the distance. The volume you can handle depends on how much you already run and how you recover.
The coach in 1trAIner selects the balance of easy and intense sessions for your level and weekly schedule. Data from connected Garmin or Apple Watch syncs automatically, and the plan is recalculated after every workout. If the pace feels noticeably harder than usual, the next load is adjusted.
At the start of preparation, evenness of running over manageable segments is assessed. As you adapt, the duration of work at the target effort increases, and test sessions help refine your race pacing. A sign of progress is not the fastest first kilometre, but maintaining form and speed at the end.
What you get during 7 days of free access
- In the first 7 days, fill out the questionnaire for free about your current result, pace drop-offs and your 12-week goal.
- Get the first week of the plan fitted to your work schedule with an even-pace running session.
- After your workouts, review pace and heart rate distribution with the coach; the next sessions will be recalculated.
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 “Run 10K in 45:00 in 12 weeks”, 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.