Running
Running plan with three workouts per week: 12 weeks of training
Three runs a week is a workable minimum that can still deliver noticeable progress.
- 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.
The 12-week plan is built around 3 running sessions per week, scheduled in advance. Each run has a distinct purpose, rather than trying to make every run both fast and long. 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 schedules sessions across the three days you have available. Data from connected Garmin or Apple Watch devices syncs automatically, and the plan is recalculated after each workout. Missing a session doesn't automatically mean a higher training load on the remaining days.
First, the coach assesses how consistently you can maintain your chosen rhythm. Sessions then change as your readiness improves: they may get longer, or specific workouts may become more challenging. Progress means building the fitness you need while keeping a schedule that fits the rest of your life.
See how 1trAIner works
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 how your runs went and how you recovered between them to fine-tune the training load within your chosen schedule.
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 “Running plan with three workouts per week: 12 weeks of training”, 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.