Walking and Nordic walking
10,000 steps a day without forcing it: 8 weeks of preparation
We turn a step target into a habit, not a nightly race around your apartment.
- 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.
10,000 steps a day is the benchmark for this 8-week program, not a mandatory health standard for everyone. You should start with your usual step count and find time for walking during the day. If the goal is still far off, increase the load gradually instead of trying to make up for everything late in the evening.
The 1trAIner coach builds a plan around your activity level and schedule: walks should fit between your regular tasks. Data from a Garmin or Apple Watch syncs automatically, and the plan is recalculated after every workout. A missed walk does not become a debt: the next load is chosen based on how you feel and the time you have available.
At the start, you observe which days you walk less and where you can add a manageable walk. Then you compare your average step count for the week so that one active day does not hide the other days without movement. As you adapt, the volume can approach 10,000 steps a day, but the timeline depends on your starting level. A steady rhythm without accumulated fatigue matters more than hitting the number at any cost.
The first 7 days are free: you get to know the plan and receive a review of your first workouts. After that, the subscription costs 450 ₽ per month or 4999 ₽ per year, with no automatic charges.
What you get during 7 days of free access
- At the start of the free 7 days, you enter your usual step count, goal, and walking times in the questionnaire.
- You receive the first week of the plan based on your current activity level, with no requirement to hit 10,000 steps every day right away.
- After your walks, you receive a review of the completed load; using the data and your feedback, the coach recalculates the plan.
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 “10,000 steps a day without forcing it: 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.