Running
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.
- 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.
The 12-week plan is built around 3 running sessions, with slots found in your schedule in advance. This format requires distinguishing the purpose of each run rather than trying to make every run both fast and long at the same time. The specific mix of easy running, a long run, and more intense work depends on your experience and chosen goal.
In 1trAIner, the coach takes your level into account and distributes sessions across the three available days. Data from connected Garmin or Apple Watch devices is pulled in automatically, and the plan is recalculated after each workout. If you miss a session, the remaining days do not automatically turn into a heavier block.
First, it assesses how steadily you can sustain the chosen rhythm. Then the content of the sessions changes: as your readiness improves, duration increases or an individual session becomes more challenging. Progress means developing the right quality while keeping a schedule that does not conflict with the rest of your life.
What you get during 7 days of free access
- In the first 7 free days, fill out the questionnaire about your goal, level, and three convenient days for running.
- Get the first week of the plan with 3 sessions, each with its own purpose.
- Review your execution and recovery between runs to refine the load within your chosen schedule.
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 “Running plan with three workouts per week: 12 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.