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 timeframe
- 12 weeks
- Price
- 450 ₽ per month or 4999 ₽ per year
Map: capture territory
Runs turn into capturing territory on the map
Video text
The area on the map isn't yours yet. You run a loop around the park — and the land inside the loop becomes yours. You run through a neighbor's section — you take that too. In the runners' ranking you move up to first place.
The first 7 days are free, no card needed. No automatic charges: you renew your subscription 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 balances easy and intense workouts to suit your level and weekly schedule. Data from connected Garmin or Apple Watch devices syncs automatically, and the training plan is recalculated after every workout. If holding a pace feels noticeably harder than usual, the next workout's training load is adjusted.
At the start of training, the coach assesses how steadily you run over manageable intervals. As you adapt, you spend longer at the target effort, while test workouts help refine your race pacing. Progress means maintaining form and speed at the end, not running your fastest first kilometre.
See how 1trAIner works
What you get during 7 days of free access
- During your first 7 free days, fill out the questionnaire about your current result, where you tend to slow down 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
Share your level, how many days a week you can train, and your race date or target date. It takes five minutes in the chat or by filling out a questionnaire.
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2
You get a plan
The coach designs a training cycle leading up to your goal and lays out each week day by day: what to do, at what pace, and the purpose of each workout.
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3
The plan follows you
Workouts from your watch sync automatically, and you get feedback in the chat. Miss a session or get sick? Your weekly plan is adjusted.
Frequently asked questions
Do I need a sports watch?
No. You can start without one: the plan is based on your goal, level, and available time. With a Garmin or Apple Watch, the plan can be tailored more precisely — the coach can see your heart rate, sleep, and actual weekly training volume.
What happens after the free week?
The subscription costs 450 ₽ per month or 4999 ₽ per year. There are no automatic charges: your card details are not stored, and you renew manually using 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 the coach know in the chat. Your plan is currently built around “Run 10K in 45:00 in 12 weeks”, but race dates can change, injuries happen, and vacations come up. The coach will adjust your training cycle to fit your new circumstances.
In the blog
The first 7 days are free, no card needed. No automatic charges: you renew your subscription 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.