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Our running plans combine all the elements that research shows are crucial for injury prevention, including strength and mobility workouts and help you reach your individual goals. 

Exakt Health offers run training and injury rehab plans. All plans are evidence-based and created by licensed running coaches and sports physical therapists.

Start your individualised training plan now.

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Optimize your strength, control, and flexibility to avoid running injuries.

Mobility and strength for runners

Research shows that good movement patterns, strength, and control are crucial elements for safe running and injury prevention.

Research-based injury prevention plan

and we'll suggest the best times for strength and mobility workouts, optimizing your training.

Schedule your runs

Your subscription gives you access to all the training and running plans in the app. The first 7 days are free. Afterward, you can choose between 1-month, 3-month, or 12-month access in the Exakt Health app.

Plan price

Gain optimal mobility and strength

Verena – Google Play Store

Domfusco – App Store

Alexander Talkanitsa - Google Play Store

Feedback from fellow runners

Improve general strength or customize your plan to focus on specific problem areas.

At this level, you'll learn the fundamental movement patterns and acquire the essential techniques for performing strength exercises safely. You'll also improve your body's overall mobility.

Beginner

Here, you'll build your base strength and endurance, cementing the fundamental movement patterns.

Intermediate

The workouts at this level help you optimize your strength and mobility for injury prevention. They teach you control of complex movements, enabling you to run strong with good form.

Advanced

Want to improve your running performance? This level goes beyond injury prevention to improve explosive power and running economy.

Expert

Optimize your strength, power, and control for peak performance.

Elite

Strength workouts

Most important facts about running injury prevention

Training and injury prevention tips

Optimize your mobility and strength

Safely start running with the Exakt Health app.

Couch to 5K running plan

Certified plan

In this plan we combine all the elements that research shows are crucial for injury prevention. Safely ease into running while building the strength and mobility you need.

Research-based running plan for beginners

Our Couch to 5K program will help you run 30 minutes at an easy pace (between 4-5 km or 2-3 miles). Customize your schedule and progress at your own pace — we will guide you through every step.

Running sessions

Safely start running

Optimize your range of motion throughout your body, not just your legs.

Our mobility workouts

Improve general strength or customize your plan to focus on addressing specific problem areas. Not interested in strength training? You can remove them from your schedule.

Your running questions answered

More for beginner runners

Download the Exakt Health app and start training.

Start your Couch to 5K running plan!

A smart plan that adjusts to your training level and priorities.

10K training plan

Achieve your 10K goals!

The app adjusts your 10K plan to suit your schedule, goals, and training experience.

The app helps you build endurance safely by starting with run-walk sessions and gradually increasing the running duration until you can run continuously for 10 km.

Beginner runners

The app structures your training into blocks to prepare you for peak performance on race day.

Experienced runners

This running plan combines all the elements research shows are crucial for injury prevention and performance. Achieve your running goals while building the strength and mobility you need.

Research-based plan for all levels

Olympic running coach Timo Kuhlmann and sports physical therapist Maryke Louw joined forces to create a 10K running plan that optimizes your performance while minimizing your injury risk.

Meet your coaches

Your 10K training questions answered

More training tips

Start your 10K running plan today!

Half marathon training plan

Achieve your half marathon goals!

The app adjusts your half marathon plan to suit your schedule, goals, and training experience.

Increasing your running volume too quickly can lead to injury. The app helps you build endurance safely with run-walk sessions.

Olympic running coach Timo Kuhlmann and sports physical therapist Maryke Louw joined forces to create a Half Marathon running plan that optimizes your performance while minimizing your injury risk.

Your half marathon training questions answered

Start your Half Marathon plan today!

Safely ease back into running after injury.

Injury comeback running plans

In this plan we combine all the elements that research shows are crucial to prevent re-injury. Safely ease into running while maintaining the strength and mobility you need after an injury.

Research-based post-injury running plan

Some injuries require a very gentle return to running plan, while others allow you to ramp up mileage quickly. So, we've created a Basic and Advanced plan to help you optimize your comeback.

Just getting back from injury? This plan can help you safely test and build your injury's tolerance to running. The sessions start easy, alternating between short run and walk intervals. You'll gradually build endurance until you can run continuously for 20 minutes.

Injury comeback — Basic

If you've been doing some running but need help to build your endurance safely after injury, this plan is for you. The plan builds running endurance slowly until you can run for 42 minutes (about 6 km or 3.7 miles). It includes active recovery and maintenance runs to allow your body to adapt fully to the training loads.

Injury comeback — Advanced

Two injury comeback plans

Make a safe return to running

Your subscription gives you access to all the training and running plans in the app. The first 7 days are free. Afterward, you can choose between 1-month, 3-month, or 6-month access in the Exakt Health app.