Walking and Nordic walking
Walking and Nordic walking: regular workouts for 8 weeks
Using poles engages your upper body and helps spread the load more evenly.
- 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.
The goal over 8 weeks is to make walking with poles a regular habit and focus on coordinating your arms and legs. Getting comfortable with the movement matters more than increasing distance or speed right away. Weekly volume is based on your experience and how you feel: a beginner learning to use poles needs a different load from someone who already trains regularly.
The coach in 1trAIner takes into account your level, experience with walking poles and schedule, then builds a plan. Data from a Garmin or Apple Watch syncs automatically, and the plan is recalculated after each workout. Difficulties with the movement and discomfort should be mentioned separately: pace and heart rate alone cannot reliably assess technique.
In the first weeks, the focus is on a comfortable rhythm and controlled movement, not how fast you cover the route. As you adapt, you can increase session duration while still allowing time for recovery. Progress shows in regular walks, feeling more confident with your poles and handling the load better. If fatigue affects your coordination, hold off on increasing volume.
The first 7 days are free: you try the plan and get feedback on completed sessions. Continuing 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
- In the first 7 free days, you fill out a questionnaire: your experience with poles, your goal and available time.
- You receive the first week of the plan with a manageable load and a focus on mastering the rhythm of walking with poles.
- You receive a review of completed sessions based on watch data and your comments about movement and fatigue; the plan is adjusted.
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 “Walking and Nordic walking: regular workouts for 8 weeks”, 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.