Running
Start running: 30 minutes of continuous easy running in 6 weeks
The first weeks are built on alternating running and walking, not on trying to run as far as you can.
- Training timeframe
- 6 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 for 6 weeks is to start running and gradually work up to 30 minutes of continuous easy running. The first outings are built on alternating running and walking, not on trying to run as far as you can. For scheduling, aim for 3 sessions a week of 20–40 minutes including walking, with duration matched to your current fitness. Running segments are done at a conversational pace, where you can speak in sentences without getting out of breath, and they get longer gradually.
In 1trAIner, the coach builds a plan for your current level and schedule so the first sessions fit into a normal week. After connecting Garmin or Apple Watch, watch data syncs automatically, and after each workout the plan is recalculated. You can write in the chat about missed sessions and fatigue: this helps adjust the next workouts without trying to make up for everything in one outing.
In the first weeks, the goal is to find an easy effort and get used to regular outings; then, as readiness improves, running takes up more time and walking less. Signs of progress are that you run longer at the same heart rate in similar conditions and recover more easily between sessions. The timeline depends on your starting fitness and how well you tolerate the load: 6 weeks is a guideline, not a guarantee of running for half an hour without stopping.
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, your 6-week goal, and three convenient days for sessions.
- Get the first week of the plan with short running and walking segments and a focus on conversational pace.
- Connect Garmin or Apple Watch, review your first outings, and write in the chat about fatigue or missed sessions to refine the next workouts.
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 “Start running: 30 minutes of continuous easy running in 6 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.