Running
Return to running after a long break: 12 weeks of preparation
Coming back after a pause of several months: start small and build up based on how you feel.
- 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.
The 12-week plan starts from your current form, even if you ran much more and faster before the break. Past results are useful as history, but they don't determine your starting load. If the pause is related to an injury or illness, first coordinate your return with a doctor: a training plan doesn't replace rehabilitation.
In 1trAIner, the coach takes into account your previous experience, the length of the break, your current level, and schedule. Data from connected Garmin or Apple Watch syncs automatically, and the plan is recalculated after each workout. Feedback about discomfort and recovery helps you avoid relying solely on a familiar pace.
First, the rhythm of manageable sessions is restored, with walking if needed. Then, as readiness improves, duration increases, and more intense work returns later. Progress means regular running without increasing symptoms and fatigue, not quickly repeating an old record.
What you get during 7 days of free access
- In the first 7 free days, fill out the questionnaire about the reason for the break, your current condition, and your return goal.
- Get the first week of the plan from your current level with easy running or alternating with walking.
- Review your workouts and condition the next day; if there's pain, don't push through the load and consult a specialist.
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 “Return to running after a long break: 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.