Strength training
Two strength sessions per week: 8 weeks of preparation
A low-volume approach to keeping your muscles in shape alongside running.
- Training timeframe
- 8 weeks
- Price
- 450 ₽ per month or 4999 ₽ per year
Said it out loud
And it's in progress
The first 7 days are free, no card needed. No automatic charges: you renew your subscription manually.
The goal over 8 weeks is to establish a routine of 2 strength training sessions per week alongside running. This requires regular time slots in your schedule and a manageable training volume that leaves you with energy to run. Two sessions are the structure of this plan, not a promise of identical results regardless of experience or training load.
The coach schedules exercises around your level and availability, taking running days and rest into account. Data from your Garmin or Apple Watch syncs automatically, while you report the sets you completed and how tired you feel. After each workout, the training plan is recalculated: if your schedule or how you feel changes, the next session's 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.
See how 1trAIner works
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 log what you completed and how tired you feel; the coach reviews your workouts and refines the training plan based on your recovery.
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 “Two strength sessions per week: 8 weeks of preparation”, 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.