Running
Learn to run the second half faster: 12 weeks of training
Pacing across the distance is a skill that saves minutes without a single extra workout.
- 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.
Over 12 weeks the goal is to learn to distribute your effort so that you cover the second half of the distance faster than the first. This requires not a deliberately slow start, but an accurate assessment of your current fitness and control of early enthusiasm. This kind of pacing doesn't suit every route: terrain, wind and heat can change a sensible pace by segment.
The coach in 1trAIner selects tasks for your level, your chosen distance and your weekly schedule. Once you connect Garmin or Apple Watch, watch data syncs automatically, and the plan is recalculated after every workout. The workout review compares the start and finish of your run by pace, heart rate and how you feel.
First, practise steady running without starting too fast. Then, based on readiness, the plan introduces workouts where you gradually increase your effort toward the end while staying in control. Progress means being able to speed up without suddenly pushing to your limit, while maintaining your running form to the finish.
See how 1trAIner works
What you get during 7 days of free access
- During the first 7 free days, fill in the questionnaire about your goal, chosen distance, and usual pacing strategy.
- Get the first week of your plan, with a workout tailored to your level that focuses on starting conservatively and finishing in control.
- Review the first and second halves of your workouts and how the route affected them to fine-tune the pace for upcoming sessions.
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 “Learn to run the second half faster: 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.