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 timeframe
- 20 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.
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 training load to suit your level and spreads it across your available days. Connected Garmin or Apple Watch devices send data automatically, and the training plan is recalculated after every workout. Long runs and intense workouts are scheduled around your working week and how well you recover.
The time spent running steadily with moderate fatigue gradually increases, provided you are coping well with the previous training load. Long runs test your fuelling and your ability to sustain the effort without speeding up too early. The final stage of training focuses on reducing fatigue and refining your starting pace.
Read more: marathon training plan
See how 1trAIner works
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
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 marathon (42.2 km) in 3:30 in 20 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.