Running
Tempo running and threshold: 12-week preparation
Working at anaerobic threshold is the shortest path to improving your race pace.
- 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 sustain an intense but controlled effort for longer. Tempo running shouldn't turn into a race every time, and threshold can't be precisely determined by a single universal formula. Starting reference points are selected based on your history and refined through completing sessions.
The coach in 1trAIner builds a plan for your level and schedule, keeping easy days around tempo work. After connecting Garmin or Apple Watch, data syncs automatically, and the plan is recalculated after each workout. Pace, heart rate, and how you feel are considered together, especially in heat or on hilly routes.
First, it checks whether you can sustain the target effort without a sharp decline in technique. Then, based on readiness, the total time of tempo running or the length of individual segments increases. Progress shows up in consistently completing the work without having to finish it at your limit.
What you get during 7 days of free access
- First 7 days free: fill out the questionnaire about your goal, tempo running experience, and current results.
- Get the first week of the plan with an introductory controlled-effort session based on your fitness level.
- Review pace stability, heart rate changes, and how you feel at the end of the session to refine your reference points.
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 “Tempo running and threshold: 12-week 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.