Walking and Nordic walking
10,000 steps a day without forcing it: an 8-week programme
We turn a step target into a habit, not a nightly race around your apartment.
- Training timeframe
- 8 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.
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 around your everyday tasks. Data from a Garmin or Apple Watch syncs automatically, and the plan is recalculated after every workout. A missed walk isn't something you owe: future activity is planned around 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.
See how 1trAIner works
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 your activity and training load; the coach recalculates the plan using your data and feedback.
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 “10,000 steps a day without forcing it: an 8-week programme”, 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.