Running
Running after work for busy people: 12 weeks of training
A plan for those who have an hour left for a workout in the evening and not every day.
- 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 goal for 12 weeks is to keep running regularly with limited time after work. If you have about an hour for a session, that window should fit a warm-up and an easy cool-down, not just the main part. On busy days, it's more useful to complete a feasible task than to try to make up for all the missed volume.
In 1trAIner, the coach builds a plan for your level and evening schedule, including days when you can't work out. Data from connected Garmin or Apple Watch syncs automatically, and the plan is recalculated after every workout. Feedback about work fatigue helps adjust the load, even if your running metrics haven't changed yet.
First, the coach helps establish a schedule that fits a typical working week. Then, based on readiness, individual sessions become more challenging without necessarily getting longer. Progress means training consistently without regularly sacrificing sleep and recovery.
See how 1trAIner works
What you get during 7 days of free access
- During your first 7 free days, fill out the questionnaire about your goal, working hours, and the time you can realistically set aside in the evenings.
- Get the first week of the plan with sessions that fit into your available time along with a warm-up.
- Review your completed runs and how evening load affects sleep to refine the 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 after work for busy people: 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.