Walking and Nordic walking
An active start for those who haven't trained in a while: 8 weeks of preparation
We start with walking and gradually add short runs.
- 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.
After a long break, the goal for 8 weeks is to return to regular movement without rushing into running loads. The starting duration of your walks depends on how much you walk now and how you feel after the load. Short running segments can be added only based on readiness: transitioning to continuous running by a certain date is not required.
The 1trAIner coach builds a plan around your current level and schedule, leaving time for recovery between sessions. Data from a Garmin or Apple Watch syncs automatically, and the plan is recalculated after every workout. You tell the coach how you feel during the walk and the next day, so the load takes into account more than just pace and duration.
At the start, it's more important to get used to regular walks than to speed up. If walking feels comfortable, the plan may include short alternations of walking and easy running. If fatigue builds up, the load is reduced and the transition to running is postponed. Progress over 8 weeks means a more sustainable routine and a manageable volume, even if walking is still the only comfortable option for now.
The first 7 days are free: you can start with a walking plan and get a workout review. 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 fill out a questionnaire: how long your break has been, your current activity, your goal, and your schedule.
- You get the first week of the plan with manageable walks and time for recovery, with no required running.
- After your sessions, you get a load review based on watch data and how you feel; the coach recalculates the plan before any further increase in volume.
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 “An active start for those who haven't trained in a while: 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.