Running
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.
- Training horizon
- 8 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.
Half an hour of continuous easy running is a clear milestone for a beginner, as long as you don't push the pace; here it's the goal for 8 weeks. The basis of preparation is 3 sessions per week of 20–40 minutes, including walking, with a manageable duration for each outing. If you still need pauses, the plan starts with alternating running and walking, not with a test of maximum time. Run at a conversational pace: the task is to gradually lengthen the continuous segments while keeping the ability to talk calmly.
The coach in 1trAIner builds a plan for your current level and schedule, taking into account how long you can already run without stopping. Data from connected Garmin or Apple Watch devices syncs automatically, and the plan is recalculated after each workout. You can write in the chat about missed sessions and fatigue so that what follows takes into account not only the minutes of running but also how they felt for you.
At first it's important to get through short running segments steadily, then as you're ready they get longer and the walking pauses get shorter. Progress is noticeable when, under similar conditions, you run longer at the same heart rate and recover more easily for the next outing. Readiness for a continuous 30 minutes depends on your starting fitness: the 8-week horizon can be revised if the load needs more time to adapt.
What you get during 7 days of free access
- In the first 7 free days, state in the questionnaire how long you currently run without stopping and when you can set aside time for 3 sessions.
- Get the first week of the plan with running and walking at your level, without trying to hold all 30 minutes right away.
- Connect your watch and review the duration of continuous segments, heart rate and how you feel; report fatigue in the chat so the next workouts can 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 30 minutes without stopping in 8 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.