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 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.
After a long break, the goal over 8 weeks is to return to regular activity without rushing into running. The starting length of your walks depends on how much you walk now and how you feel afterwards. Short running intervals are added only when you are ready: there is no requirement to move to continuous running by a set date.
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.
See how 1trAIner works
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
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 “An active start for those who haven't trained in a while: 8 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.