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 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.
Aiming for your first 10K in 12 weeks is about building endurance, not reaching a particular speed. If you're starting from scratch, training may include walking, and the timeline may need to change as you progress. The foundation is regular, manageable workouts with enough recovery between them.
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, establish a regular training routine, then gradually extend your longest workout as your readiness allows. Your other runs should not become longer and faster at the same time. Progress means handling longer distances without repeatedly feeling fatigued when the next workout comes around.
See how 1trAIner works
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
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 “Complete a 10K distance in 12 weeks of preparation”, 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.