Running
Long runs and endurance: a 12-week preparation
The long run is the main workout of the week for an amateur, and it should be done slower than you'd like.
- Training horizon
- 12 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 12 weeks is to increase your tolerance for long runs, not to set a distance record on every outing. The starting point is your longest usual run after which you recover normally. Duration grows according to your readiness, and the intensity should let you complete the task without early exhaustion.
In 1trAIner, the coach selects a long run for your level and a day when you have time for the session and rest afterward. Data from connected Garmin or Apple Watch syncs automatically, and the plan is recalculated after each workout. Fatigue after a long outing affects the training load for the whole week.
First, the effort level is set to something sustainable, then time on your feet increases as you adapt. On longer sessions you can practise drinking and fuelling instead of leaving these things until race day. Progress means finishing a workout steadily and recovering without constantly pushing back your next runs.
What you get during 7 days of free access
- In the first 7 free days, fill out the questionnaire about your goal, your usual long run, and the time available for it.
- Get the first week of the plan with a long run based on your current experience, not the maximum you want.
- Review how your pace and effort change toward the end of the long run, as well as how you feel afterward.
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 “Long runs and endurance: a 12-week preparation”, 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.