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Couch to 5K running plan

Safely start running with the Exakt Health app.
Female runner using the Couch to 5K plan in the Exakt Health app to start running.
Screenshot of the Couch to 5K plan in the Exakt Health app.
Female runner using the Couch to 5K plan in the Exakt Health app to start running.
Quad stretch for Couch to 5k running plan
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Progressive workouts
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Track your runs
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Video instructions
Research-based running plan for beginners
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.
Certified plan
CE mark
Running sessions
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.
1-3
sessions per week
12-17
weeks on average
Overview of running session of the Couch to 5K running plan in the Exakt Health app
Safely start running
  • A gradual start helps you to progress effortlessly from run-walk sessions to continuous running.
  • Track your runs and see how you improve.
  • Mobility and strength workouts help you run injury-free.
  • Customize your schedule and choose what workouts you want to do.
  • Workouts and run sessions adapt in response to your feedback.
  • Clear guidance help you progress at the right time.
Start your Couch to 5K plan today!
Download the app
Male beginner runner enjoying his run.
Plan price
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.
A runner using the Exakt Health app.
1 month for £12,99
£12,99 per month.
A runner doing the mobility workouts in the Exakt Health app.
3 months for £24,99
£8,33 per month, totalling £24,99.
A runner doing the strength workouts in the Exakt Health app.
12 months for £79,99
£6,67 per month, totalling £79,99.
Our mobility workouts
Optimize your range of motion throughout your body, not just your legs.
Beginner runners doing the mobility workout in the Exakt Health app.
Strength 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.
5
progressive levels
3
different focus areas
Strength workouts in the Couch to 5k running plan in the Exakt Health app
  • Built by sports physios
    Physiotherapist icon
  • Based on latest research
    Research icon
  • Certified as medical device
    CE mark
Your running questions answered
More for beginner runners
Start your Couch to 5K running plan!
Download the Exakt Health app and start training.
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