Strength training
Two strength sessions per week: 8 weeks of preparation
The minimum volume that keeps muscles toned alongside running loads.
- 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 establish a rhythm of 2 strength training sessions per week alongside running. This requires consistent time slots in your schedule and a manageable volume that leaves you with energy for running. Two sessions are the given format of the plan, not a promise of the same result for any experience and load.
The coach distributes exercises according to your level and schedule, taking into account running days and rest time. Data from your Garmin or Apple Watch syncs automatically, while you report completed sets and fatigue. After each workout the plan is recalculated: if your schedule or how you feel changes, the next load is adjusted.
At the start, it's more important to find a convenient slot for both workouts than to fill them with a large number of exercises. In the following weeks, the load increases only with sufficient recovery; a missed session doesn't need to be compensated with double the volume. Progress over 8 weeks is assessed by consistency, completion of working sets, and how strength sessions combine with running.
What you get during 7 days of free access
- In the first 7 free days, you fill out the questionnaire: goal, strength experience, running schedule, and days for the two sessions.
- You receive the first week of the plan with two strength workouts and load distribution that accounts for running.
- After each session you mark completion and fatigue; the coach reviews the workouts and refines the plan based on recovery.
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 “Two strength sessions per week: 8 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.