Running
Learn to run the second half faster: 12 weeks of preparation
Pacing across the distance is a skill that saves minutes without a single extra workout.
- Training horizon
- 12 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.
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 you practise even running without too fast a first segment. Then, based on readiness, tasks appear with a controlled increase in effort towards the end. Progress shows in your ability to speed up without a sharp jump to maximum effort and to keep your form until the finish.
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 pace pacing.
- Get the first week of the plan with a task for a restrained start and a controlled finish based on your level.
- Review both halves of your workouts and the influence of the route to refine the pace of your next tasks.
How it works
-
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.
-
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.
-
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 “Learn to run the second half faster: 12 weeks of preparation”, 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.