Trail running and ultramarathons
Elevation gain and downhill technique: 12 weeks of preparation
Downhills win races and wreck your legs — we build technique and teach your muscles to take the beating.
- 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 handle elevation gain and move downhill with more confidence without chasing speed. That takes a gradual introduction to the terrain, strength work and attention to how your muscles respond after descents. Weekly load is best judged not only by distance: steepness, surface and the number of descents change its character.
The 1trAIner AI coach builds a plan around your level, schedule and the hills or stairs you have available. Data from Garmin or Apple Watch syncs on its own. After every workout the plan is recalculated, and your comments on muscle soreness and confidence on descents add to what the watch shows.
You start with gentle, familiar sections and a small share of downhill work, then the difficulty changes based on how you tolerate the load. Progress shows up as steadier movement, better pace control and recovery after similar routes, not as a record on a steep descent. The first 7 days are free, the subscription costs 450 ₽ per month or 4999 ₽ per year. No automatic charges.
See how 1trAIner works
What you get during 7 days of free access
- During the first 7 free days, fill in the questionnaire about your 12-week goal, experience on hilly terrain, available routes and past injuries.
- Get the first week of the plan with easy work on climbs, controlled descents and stability exercises.
- Review your first workouts and how you feel afterwards with your coach to adjust the amount of hill work and time for 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 “Elevation gain and downhill technique: 12 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.