Running
Long runs and endurance: 12 weeks of training
The long run is the main workout of the week for an amateur, and it should be done slower than you'd like.
- Training timeframe
- 12 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 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.
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 goal, your usual long run, and the time available for it.
- Get the first week of your plan, with a long run based on your current experience rather than the longest distance you hope to run.
- 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
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 “Long runs and endurance: 12 weeks of training”, 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.