Strength training
Strength for endurance: 8-week preparation
The barbell helps you run faster — if you do it right and without compromising your main workouts.
- Training horizon
- 8 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 goal for 8 weeks is to fit strength work into endurance preparation while keeping energy for your main workouts. To do this, it's important to account for running volume, hard days, and fatigue after weighted exercises. Strength training complements running but doesn't replace it and by itself doesn't promise a pace gain.
The coach selects exercises and a schedule for your level, running plan, and available days. Data from your Garmin or Apple Watch syncs automatically, and you add information about strength work and how you feel. After each workout, the plan is recalculated to account for total load rather than treating the gym separately from running.
In the first weeks, it's important to understand how you handle the combination of running and strength exercises. Then the load changes based on your response to the sessions: with accumulated fatigue, it should be reduced rather than increased by the calendar. Progress is assessed by movement control, tolerance of strength work, and recovery for key running days.
What you get during 7 days of free access
- In the first 7 free days, you fill out a questionnaire: your running goal, current loads, strength experience, and schedule.
- You get the first week of the plan with strength sessions coordinated with running workouts and rest.
- You report how the sessions and recovery went; the coach reviews the workouts and adjusts the upcoming load.
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 “Strength for endurance: 8-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.