Running
Treadmill workouts: 12-week preparation
The treadmill instead of the street when it's dark outside or icy — with the same zone-based goals.
- 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.
A 12-week plan helps you use the treadmill for consistent preparation rather than running the same way every gym visit. Indoors, how hard it feels depends on ventilation and temperature, and your treadmill's speed readings and your watch may differ. A universal incline doesn't make a session an exact copy of outdoor running.
The coach in 1trAIner builds sessions for your level, schedule, and ability to alternate the treadmill with the street. Once you connect Garmin or Apple Watch, data syncs automatically, and the plan is recalculated after every workout. If needed, you can clarify treadmill speed and incline in your feedback so the review doesn't rely only on your watch's estimate.
First, an easy effort is selected for indoor conditions, then duration and session content change as your readiness allows. If faster segments appear, it's important to account for the belt's acceleration and deceleration time. Progress is easier to compare on the same treadmill and in similar conditions, without reducing it to a number on the display.
What you get during 7 days of free access
- In the first 7 days, fill out the questionnaire for free about your goal, treadmill running experience, and available days.
- Get the first week of your treadmill plan with clear effort and duration targets.
- Review your workouts, reading discrepancies, and gym conditions to adjust the next sessions.
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 “Treadmill workouts: 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.