Everything you want to know
before your first run.

paceos is a running coach app for iPhone that guides you from your first run to race day. It builds your plan for getting started, 5K, 10K, half marathon or marathon, reviews every run, measures your progress against your own numbers, spots overload early and adjusts each session in the morning to sleep, recovery and load. The session lands ready on Garmin, COROS, Wahoo or Apple Watch.

Every runner with an iPhone, from the first 5K to the marathon. Your level is detected from your data: fewer than two runs a week or under 15 km weekly average means a beginner build-up with three easy runs and no hard sessions in the first two weeks. Structured runners get threshold, intervals and long runs that grow with them.

Your watch shows readiness, training readiness or body battery. It does not tell you what exactly to run today. paceos takes those values, your load over the last days and your plan and turns them into a decision: session as planned, reduced, moved or easy. With reasons and one tap back.

Only where it makes sense. Readiness, the runner model, the plan, workout reviews and the daily decision are calculated by paceos itself, transparently and without a language model. An AI only writes the explanations in plain language and answers your questions in the coach chat. It knows your data and remembers what you tell it, but it never makes a training decision.

No, paceos is only available for iPhone (iOS 15.1 or later), with its own Apple Watch app. An Android version has not been announced.

German and English, in the app, in the coach chat and in notifications. The language follows your iPhone and can be switched in the app.

Workouts to the watch: Garmin, COROS, Wahoo and Apple Watch. Sleep and recovery data: Garmin, COROS and Apple Health. Activity import: Polar, Zepp and Strava. Garmin, COROS, Polar, Wahoo and Zepp are paired through the sync service stridee, which you connect in settings. As of October 2026.

For the daily decision, yes, because paceos needs sleep, HRV and resting heart rate from the night. Without a watch you get the plan and the coach, but no readiness and no morning adjustment.

Yes, Strava can be connected as a source for runs. Strava cannot push workouts to a watch; for that you need Garmin, COROS, Wahoo or Apple Watch.

HRV, resting heart rate, sleep duration and, if available, breathing rate and sleep stages. Every value is rated only against your own baseline from the last 7 days, outliers removed. That is why paceos needs a few nights before the first readiness appears.

Readiness works after about a week. The runner model, which learns recovery time, load tolerance and sleep effect, uses up to 120 days of your data and gets more precise every week. Existing runs from Garmin, Strava or Apple Health are imported at the start.

Train for a race (5K, 10K, half marathon, marathon), start running (8 weeks to a routine) or improve general fitness (12 weeks). For a race you enter the date and optionally a goal time.

In phases: base, build, specific, taper. A recovery week follows every build phase. Most of the training stays easy; key sessions such as threshold, intervals and long run grow in small steps. You choose your run days and your long-run day.

The plan adapts without restarting. Every week paceos looks back: if all went well, it keeps building. If it was too much or too little, it consolidates first or brings the recovery week forward. After a break, a return phase brings you back gently.

If you report a niggle after a run, your plan goes easy until you give the all-clear. paceos does not diagnose and does not replace a doctor. If you have pain, dizziness or heart symptoms, stop and seek medical advice.

Yes, any time. One tap on ↺ restores the originally planned session. paceos remembers how you respond to adjustments and takes that into account next time.

Yes. Race-day mode gives you pacing for start, middle and finish plus an in-race fueling plan and carb-loading guidance beforehand, matched to distance and goal time.

7 days free with every feature, no payment details. Then paceos Pro for €59.99 per year or €1.99 per week, launch prices. Regular prices afterwards €79.90 and €2.90. All details on the pricing page.

No. After the 7 days you need a subscription. During the trial, coach messages are limited to 50; everything else is unrestricted.

In iOS Settings under Apple ID, Subscriptions, at least 24 hours before the current period ends. Purchased subscriptions can be reactivated in the app via "Restore purchase".

Encrypted in a database at Supabase. Apple Health, Garmin, COROS and Strava are only processed if you actively set up the connection. Subscription status runs through RevenueCat and Apple. The full list is in the privacy policy.

The coach uses OpenAI through our own servers. Only the training and recovery values needed for the answer are transmitted, without your name or direct identifiers. OpenAI does not use API data to train its models.

No. Neither the app nor this website uses ad trackers or third-party analytics. Your data is never sold.

Only what you share, and only if you switch sharing on: name, profile picture, kilometres, elevation, number of sessions and plan completion per week or month. Never routes, GPS, heart rate, sleep or recovery data.

Yes, directly in the app under settings. All personal data is deleted within 30 days unless statutory retention obligations apply.