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 taper week before the race.
- Distance
- half marathon (21.1 km)
- Target time
- 1:45
- Training timeframe
- 16 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.
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 your pace in the second half. The 16-week training plan combines getting used to long runs with controlled sessions close to 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 demanding session shapes the workouts that follow, rather than remaining just an entry in your calendar.
As you adapt, long runs get longer, while tempo intervals help you practise sticking to the prescribed pace rather than pushing faster. Progress shows in how steadily you run through the final part of a workout. Before the race, the load decreases to give you time to recover from the main training block.
Read more: half marathon training plan
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 1:45 goal, current long runs and available training time at weekends.
- Get the first week of the plan, with easy running and higher-effort work separated.
- Review how you finished your long run and recovered afterwards; the coach will adjust upcoming sessions.
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 “Run a half marathon (21.1 km) in 1:45 in 16 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.