Running
Running: regular workouts for 12 weeks
Start running and don't quit after a month: short workouts, clear tasks, and live feedback.
- 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 make running a regular part of life without a mandatory distance or pace. At the start, it's more important to find a load you're ready to repeat than to compare yourself with more experienced runners. Short sessions and alternating with walking let you begin from your current activity level.
The coach in 1trAIner builds a plan around your experience and schedule, explaining the purpose of each session. After connecting Garmin or Apple Watch, watch data syncs automatically, and the plan is recalculated after every workout. Feedback on breathing, fatigue, and desire to continue helps refine a manageable volume.
The first weeks focus on building the habit and finding an easy effort. Then, as your readiness allows, the duration of running increases, without needing to speed up at the same time. Progress shows in more confident outings to a workout and less fatigue after a familiar route.
What you get during 7 days of free access
- During the first 7 free days, fill out the questionnaire about your activity, limitations, and goal to train regularly.
- Get the first week of the plan with short sessions and a clear alternation of load and rest.
- Review your first workouts by how you feel and watch data to find a comfortable way to continue.
How it works
-
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.
-
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.
-
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: regular workouts for 12 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.