Running
Run a marathon (42.2 km) in 3:00 in 20 weeks
A serious goal for an experienced amateur: marathon pace 4:15, high volume, and precise nutrition work over the distance.
- Distance
- marathon (42.2 km)
- Target time
- 3:00
- Training horizon
- 20 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.
A marathon of 42.2 km in 3 hours requires an average pace of about 4:16 per kilometre, and going under 3 hours means a little faster. This is a goal for a runner with a solid base: 20 weeks do not replace prior experience of regular training. Besides speed, you need tolerance for volume, tested fuelling and the ability to hold form on tired legs.
The coach in 1trAIner builds a plan around your level, recent results and schedule, including time for recovery. Once you connect Garmin or Apple Watch, data syncs automatically, and the plan is recalculated after every workout. Volume is not set from a target time alone: what you already tolerate is taken into account.
At the start, the sustainability of your current load is checked, then the share of marathon-specific work grows according to your readiness. Long runs are also used to test fuelling and to control effort in the later stages. Before the race, volume decreases, and the decision on target pace is based on the workouts you have completed.
What you get during 7 days of free access
- The first 7 days are free: fill in the questionnaire about your marathon experience, current volume, results and race date.
- Get the first week of the plan based on your usual load, with room for a long run and recovery.
- Review your workout data, fuelling on the long run and accumulated fatigue to refine your preparation.
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 marathon (42.2 km) in 3:00 in 20 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.