Running
Tempo running and lactate threshold: 12 weeks of training
Working at anaerobic threshold is the shortest path to improving your race pace.
- 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 sustain an intense but controlled effort for longer. Tempo running shouldn't turn into a race every time, and your lactate threshold can't be precisely determined by a single universal formula. Initial training targets are based on your history and refined according to how you perform in each session.
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, the coach checks whether you can sustain the target effort without your running form breaking down. Then, based on readiness, the total time spent tempo running or the length of individual segments increases. Progress means completing the work consistently without having to push to your limit at the end.
See how 1trAIner works
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
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 “Tempo running and lactate threshold: 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.