The AI running app that takes you from couch to 5K through a marathon training plan.

80% of distance runs should be boringly easy in Z2. 20% should be hard. Most app-tracked runners get this wrong, running everything at one moderate pace and wondering why they’re not improving. The running tracker reads your weekly pace and heart rate pattern, and Elias calls drift in either direction in chat.

For race prep, weekly volume ramps matter more than any single workout. ACWR (acute-to-chronic workload ratio) is something Elias watches when reading your mileage history. Most overuse injuries come from going 30mi to 45mi in 3 weeks, and Elias will flag it before you get there.

Pace at the same average HR trending faster over weeks = your aerobic base is improving. The opposite = something is fatigued or under-recovered. Elias reads it both ways from your run log and adjusts what he recommends next.

Wellness Project reads what your Garmin, Coros, or Apple Watch already logged: once a run lands in Apple Health, Elias Kiptoo checks that session’s pace and heart rate against your recent sleep and training volume instead of looking at the run alone.

Wellness Project has Free Basic, with Founder Pro at $4.99/month through October 15, and it connects to Apple Health, Android Health Connect, Fitbit, and Oura, so it works with the devices you already own rather than replacing them.

How the couch to 5K plan works: Elias Kiptoo starts you from a short run/walk interval and adjusts the next week from what you actually logged, extending, repeating, or backing off instead of following a fixed nine-week PDF. See the full AI couch to 5K guide for the week-by-week progression.