Running
Run a marathon (42.2 km) in 3:30 in 20 weeks
A marathon at 4:58 per kilometre: the plan balances volume and recovery so you reach the start line healthy.
- Distance
- marathon (42.2 km)
- Target time
- 3:30
- 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.
In the marathon, 42.2 km in 3:30 works out to an average pace of about 4:59 per kilometre. To finish faster, it matters to hold that effort level beyond the first half, so durability under prolonged load is decisive in a 20-week build. Your starting volume is set by your history, not by the mileage of someone else's plan.
In 1trAIner the coach sets the load for your level and spreads it across the days you have available. Connected Garmin or Apple Watch devices send data automatically, and the plan is recalculated after every workout. Your working week and the quality of your recovery are taken into account when long runs and intense sessions are placed.
The time you can run steadily against moderate fatigue gradually increases, as long as the previous load is absorbed well. Long runs are where you test fuelling and your ability to hold the effort without going out too fast. The final stage of preparation is given to reducing fatigue and refining your race pace.
What you get during 7 days of free access
- In the first 7 free days, fill in the questionnaire about your 3:30 goal, your running volume and the time you have for long runs.
- Get the first week of the plan, with a load matched to your current fitness and your free days.
- Review the sessions you completed and your recovery between them; the coach recalculates the upcoming workouts.
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 3:30 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.