Running
Run 3 km in 18:00 in 8 weeks
A good starting goal for those who have just started running regularly.
- Distance
- 3 km
- Target time
- 18:00
- Training timeframe
- 8 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 18:00 mark for 3 km corresponds to a pace of 6:00 per kilometre, and going under that time requires slightly faster running. Over 8 weeks it helps to first establish regularity and the ability to cover the distance without excessive strain. If you are still alternating running with walking, that will be your starting point, not a reason to force the pace right away.
The coach in 1trAIner builds a plan around your starting level and the actual windows in your schedule. Data from connected Garmin or Apple Watch syncs automatically, and the plan is recalculated after every workout. Your next task takes into account both the distance you covered and how hard it felt.
In the first weeks your tolerance for regular sessions grows, then the focus shifts to continuous and more even running. A good sign is fewer forced stops at a comparable effort. Closer to the goal, a test run helps assess your readiness for the pace, without promising a specific time in advance.
See how 1trAIner works
What you get during 7 days of free access
- The first 7 days are free: fill in the questionnaire about your running experience, your goal of 3 km under 18 minutes and your schedule.
- Get the first week of the plan with short, manageable sessions and walking if needed.
- After your runs, review how well you ran without stopping and how hard it felt, so the next workout's training load can be adjusted accordingly.
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 3 km in 18:00 in 8 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.