Running
Run 3 km in 15:00 in 8 weeks
We prepare three kilometres for 5:00 per kilometre — with check runs so you can see progress week by week.
- Distance
- 3 km
- Target time
- 15:00
- 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.
For 3 km in 15:00 the benchmark is 5:00 per kilometre, and for a faster result you need to go slightly above that speed. Over 8 weeks you will learn to hold the effort across the whole distance, not just on fresh legs. The plan starts with an assessment of your current running so the speed sessions don't turn out too hard.
In 1trAIner the coach adjusts the mix of easy running and intervals to your level and schedule. Connected Garmin or Apple Watch devices send data automatically, and after every workout the plan is recalculated. Check runs are scheduled with recovery in mind, not as a weekly all-out test.
First, the target effort is learned on individual segments, then, as readiness allows, the duration of such work increases. Comparing similar sessions helps you see progress without constantly running a full 3 km. By the end of the preparation, the pacing strategy is refined: a restrained start, an even middle, and acceleration only if you have the energy.
What you get during 7 days of free access
- In the free first 7 days, fill in the questionnaire about your 3 km goal, current pace and convenient training days.
- Get the first week of the plan with easy runs and an introduction to the target effort as readiness allows.
- Review your workout data and how you felt on the fast segments; the coach will recalculate the rest of the plan.
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 3 km in 15:00 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.