Running
Run a half marathon (21.1 km) in 1:45 in 16 weeks
Half marathon at 5:00 per kilometre: long runs, tempo work and a well-planned recovery week before the race.
- Distance
- half marathon (21.1 km)
- Target time
- 1:45
- Training horizon
- 16 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.
For 21.1 km in 1:45, the average pace is about 4:59 per kilometre. To finish faster, you need a small margin and the ability to hold speed in the second half. Over 16 weeks, your preparation should combine a habit of long running with controlled work around your target effort.
The coach in 1trAIner builds a plan around your level and schedule, including the day you can set aside for a long run. Once connected, Garmin or Apple Watch sends data automatically, and the plan is recalculated after every workout. A hard session affects the following tasks instead of staying a separate mark on the calendar.
As you adapt, long runs get longer, and tempo segments teach you not to speed up beyond the task. Progress shows in how evenly the final part of a workout goes. Before the race, the load decreases to give you time to recover after the main block.
What you get during 7 days of free access
- In the first 7 days, fill out the questionnaire for free about your 1:45 goal, your current long runs and the time you have available at weekends.
- Get the first week of the plan, with easy running and higher-effort work separated.
- Review the completion of the long run and recovery after it; the coach will clarify the following sessions.
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 “Run a half marathon (21.1 km) in 1:45 in 16 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.