Trail running and ultramarathons
Vertical kilometre: 12 weeks of preparation
Pure elevation gain without descents — a discipline where strength endurance and walking pace decide the outcome.
- 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 of preparation for a vertical kilometre, the focus shifts to the ability to keep moving uphill for a long time with controlled effort. This requires strength endurance and practice choosing between running and brisk hiking on different gradients. The load should be tied to the race profile and your current fitness, rather than carrying over pace from flat workouts.
The 1trAIner AI coach builds a plan for your level, schedule, and access to climbs, stairs, or an incline treadmill. Data from Garmin or Apple Watch syncs automatically. After each workout, the plan is recalculated to account for the work done and leave room for leg recovery.
First you master steady effort on an accessible climb, then the work gets closer to the conditions of your chosen course. On a familiar incline, you can track how long you manage to keep moving without a sharp slowdown and when walking turns out to be more economical than running. The first 7 days are free, and the subscription costs 450 ₽ per month or 4999 ₽ per year. There are no automatic charges.
See how 1trAIner works
What you get during 7 days of free access
- During the first 7 free days, fill out the questionnaire with your 12-week goal, uphill training experience and available training locations.
- Get the first week of the plan with manageable incline intervals, strength training, and recovery.
- Review your uphill effort and how your legs feel with the coach to adjust your training load and when to alternate between running and walking.
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 “Vertical kilometre: 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.