Running
Complete a 5 km distance in 8 weeks of preparation
Work towards going from the couch to five kilometres without stopping over 8–10 weeks, building up gradually without overdoing it.
- Distance
- 5 km
- Training timeframe
- 8 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 of the preparation is to complete your first 5 km after 8 weeks, with no requirement for a finishing time. You can start with alternating running and walking if continuous running still feels too hard. Moving to running the whole distance depends on adaptation, so the timeframe is a guideline, not a promise.
The coach in 1trAIner builds a plan around your starting level and the days that suit you. After connecting Garmin or Apple Watch, watch data syncs automatically, and the plan is recalculated after every workout. How you feel after a session is taken into account along with duration and pace.
At the start it's more important to finish a workout with something left in the tank than to increase the distance at any cost. As your readiness grows, the running segments get longer and walking takes up less of the session. Progress shows in calmer breathing at your usual load and in being able to regularly show up for the next workout.
See how 1trAIner works
What you get during 7 days of free access
- During your first 7 free days, fill out the questionnaire about your activity, limitations, schedule and goal of completing 5 km.
- Get the first week of the plan with a manageable mix of running and walking.
- After your sessions, review how you feel, the length of the running segments, and your recovery to refine the next step.
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 5 km distance in 8 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.