You don't need to know how training works.
Only that you want to run.
Most beginners don't quit because running is too hard. They quit because they do too much too soon. paceos is the coach that prevents that: three easy runs a week, nothing hard in the first two weeks, and every morning a look at how your body is handling the week.
No payment details. You need an iPhone and a watch that tracks your sleep: Apple Watch, Garmin or COROS.
Is paceos suitable for beginners? Yes. paceos detects from your data that you are starting out (fewer than two runs a week or under 15 km weekly average) and begins with about 75 minutes of running per week in at most three sessions, all easy. There are no intervals and no tempo runs in the first two weeks. The goal "Start running" lasts 8 weeks. If you report a niggle, the plan goes easy immediately. As of October 2026.
Not a plan to tick off.
A coach who pays attention.
You tell paceos which days you have time. The coach takes care of the rest.
Onboarding in two minutes
Name, goal "Start running", your run days. Pair your watch. No questionnaires about personal bests you don't have yet.
Your first run
One easy session, 20 to 30 minutes, heart-rate guided. The watch shows you when you get too fast. Easy means: you could hold a conversation.
The coach explains
After the run you see what it did for you, in two sentences. If you were too fast, the coach says so kindly and explains why slow makes you faster now.
The first readiness
After a few nights paceos knows your baseline. From now on you see every morning whether your body is handling the new load well.
A little more
Volume grows in small steps, only if last week went well. Not because the calendar says so.
Routine
Three runs a week feel normal. Now you can set a goal: 5K without stopping, a 10K race, or simply carry on.
Everything a good coach
does in the first season.
Slows you down before it gets too much
High resting heart rate, short night, three runs in a row: paceos sees it and makes the day easy before you feel it in your legs.
Explains every session
What an easy run is for, why walking breaks are not weakness, what a long run is. In two sentences, no jargon.
Protective phase when something hurts
Shin twinging? Report it with one tap. The plan stays easy until you give the all-clear.
Return after a break
Holiday, cold, life. After a break paceos brings you back gently instead of carrying on where you left off.
Ask anything
"Why am I so slow?" "Side stitch, what now?" The coach knows your runs and answers concretely, not with boilerplate.
Grows with you
"Start running" eventually becomes "10K under an hour". Same coach, same model, just more data about you.
What beginners ask us.
I have never run. Can I still start?
Yes. paceos begins with short, easy sessions and only increases if the previous week went well. If you need walking breaks at the start, that is fine. What matters is that your heart rate stays in the easy range.
Which watch do I need as a beginner?
One that tracks sleep and heart rate: Apple Watch, Garmin or COROS. An expensive model is not necessary. Without a watch you get the plan and the coach, but no morning readiness.
How many days a week do I have to run?
Three is enough. You pick the days yourself. paceos schedules strength and mobility for the days in between if you want.
What if I skip a week?
Nothing bad. The plan does not restart; it picks you up with a short return phase.
How much does it cost?
7 days free, then €59.99 per year or €1.99 per week. The weekly plan is meant for getting started: you don't commit before you know whether running is for you.
Your watch already measures.
Let paceos decide.
Try it free for 7 days, no payment details needed. Then €59.99 per year or €1.99 per week. Cancel anytime.
For iPhone running iOS 15.1 or later, with an Apple Watch app. All values on this page are examples. paceos does not replace medical advice. If you are in pain, ill or unsure, your body and your doctor decide.