Running
Running: regular workouts for 12 weeks
Start running and keep going beyond the first month: short workouts, clear goals, and responsive feedback.
- 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 over 12 weeks is to make running a regular part of life, without fixed distance or pace requirements. At the start, finding a training load you can keep coming back to matters more than comparing yourself with experienced runners. Short sessions that alternate running and walking let you start from your current activity level.
The coach in 1trAIner builds a plan around your experience and schedule, explaining the purpose of each session. After you connect Garmin or Apple Watch, watch data syncs automatically, and the plan is recalculated after every workout. Your feedback on breathing, fatigue, and motivation to keep going helps the coach fine-tune a training volume you can manage.
The first weeks focus on building the habit and finding an effort level that feels easy. Then, as your readiness allows, you run for longer without needing to speed up as well. Progress means feeling more confident heading out for a run and less tired after completing a familiar route.
See how 1trAIner works
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 your plan, with short sessions and a clear schedule of training and rest.
- Review your first workouts using watch data and how you felt to find a comfortable way to continue.
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: regular workouts for 12 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.