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 horizon
- 6 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.
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.
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
-
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.
-
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.
-
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 “Start running: 30 minutes of continuous easy running in 6 weeks”, 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.