Running
Running after work for busy people: 12 weeks of preparation
A plan for those who have an hour left for a workout in the evening and not every day.
- Training horizon
- 12 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.
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, a schedule is defined that can withstand a normal work week. Then, based on readiness, the content of individual sessions is made more challenging, rather than necessarily increasing the duration of each outing. Progress is a sequence of workouts without constant conflict with sleep and recovery.
What you get during 7 days of free access
- In the first 7 free days, fill out the questionnaire about your goal, work hours, and actual evening windows.
- 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
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 “Running after work for busy people: 12 weeks of preparation”, 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.