Running
Complete a 10K distance in 12 weeks of preparation
Your first 10K ever: we build up volume gradually so running stays enjoyable.
- Distance
- 10 km
- 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.
Your first 10K in 12 weeks is an endurance task, not a specific pace. If you're starting from scratch, the path to the distance may include walking and may require revising the timeline along the way. The foundation is regular, manageable sessions with enough time to recover in between.
In 1trAIner, the coach selects a starting load for your level and spreads sessions across the days that suit you. Data from connected Garmin or Apple Watch syncs automatically, and the plan is recalculated after every workout. How much your runs get longer depends on how the previous ones went, not just on the week number.
First, the rhythm of training sessions is established, then the duration of the longest outing grows according to readiness. At the same time, regular runs should not become both longer and faster at once. Progress means tolerating new distances without constant fatigue by the next session.
What you get during 7 days of free access
- In the first 7 free days, fill out the questionnaire about your current activity, longest distance, and 12-week goal.
- Get your first week of the plan with running or run-walk based on your starting fitness.
- Review completed sessions and how you feel the next day to adjust the load increase.
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 “Complete a 10K distance in 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.