Walking and Nordic walking
Walking and Nordic walking: regular workouts for 8 weeks
Walking is the most underrated workout: it works and doesn't require recovery.
- 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.
The goal for 8 weeks is to find a manageable walking rhythm and make it part of your schedule. You don't need to walk faster or farther right away: first it's important to understand what volume you can handle without accumulated fatigue. Duration, pace, and number of sessions depend on your current activity, not on a general norm for everyone.
In 1trAIner, the coach builds a plan for your level and schedule: it takes into account your usual load and the days when you have time for a walk. Data from Garmin or Apple Watch syncs automatically, and the plan is recalculated after each workout. If you're tired, sick, or missed a session, let the coach know so the load can be adjusted.
At the start, the main thing is to go for walks regularly and observe how you feel afterwards. Later, duration or pace can increase if the current load feels comfortable. Progress is visible week by week: how consistently you follow the plan and how you handle familiar routes. By the end of 8 weeks, you can assess which routine suits you for continuing.
The first 7 days are free: you can get a plan and try 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: current activity, goal, and convenient days for walking.
- You receive the first week of the plan with walking duration and intensity for your level.
- After completing workouts, you get a review of pace, available heart rate data, and how you feel; the coach recalculates the plan.
How it works
-
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.
-
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.
-
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 “Walking and Nordic walking: regular workouts for 8 weeks”, 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.