Q: How fast should I run?

As a beginner runner, you should aim to run at an easy pace . You can get rather technical and use heart rate or effort scales to figure it out, but we find the talk test the simplest and most effective. Simply ask yourself, am I able to speak in full sentences without getting out of breath? If the answer is yes, you're running at your easy pace.

Q: How many times a week should I run?

Most beginner runners find that running 2 times a week works best. At the start, your body will likely need at least 48 hours of recovery time after a run. Running too often can lead to overuse injuries , such as knee pain.

Q: Can I choose when to run?

Yes, you can easily adjust your training schedule and choose what workouts you want to do on specific days. The app will help you understand how best to balance your training and recovery days to avoid getting injured, but you always have the final say.

Q: Can I remove the mobility and strength workouts?

Yes, you have full control over your schedule. The app will suggest an optimal training plan, but you can always add, remove, or move workouts.

Q: Why choose a running plan from Exakt?

For optimal performance improvement and injury prevention combined, Exakt offers comprehensive running plans designed by an Olympic running coach and a team of expert sports physiotherapists. Our plans go beyond standard running schedules by including personalized strength and mobility training , providing a well-rounded approach to your running journey. Additionally, the app adapts to your feedback , tailoring the plan to your current fitness level for a customized progression.

Question 1

How fast should I run?

Accepted Answer

As a beginner runner, you should aim to run at an easy pace. You can get rather technical and use heart rate or effort scales to figure it out, but we find the talk test the simplest and most effective.

Simply ask yourself, am I able to speak in full sentences without getting out of breath? If the answer is yes, you're running at your easy pace.

Question 2

How many times a week should I run?

Accepted Answer

Most beginner runners find that running 2 times a week works best.

At the start, your body will likely need at least 48 hours of recovery time after a run. Running too often can lead to overuse injuries, such as knee pain.

Question 3

Can I choose when to run?

Accepted Answer

Yes, you can easily adjust your training schedule and choose what workouts you want to do on specific days.

The app will help you understand how best to balance your training and recovery days to avoid getting injured, but you always have the final say.

Question 4

What if I find the running sessions too hard?

Accepted Answer

If the suggested run intervals feel too long or too many, adjust them during the run:

Focus on keeping your pace slow — you should be able to have a conversation without getting out of breath.
Run for as long as you feel comfortable, then finish the rest of that interval by walking.

You can also make the plan easier by moving your goal date further out (if it’s not a set race). Longer plans increase more gradually.

Question 5

How does strength training prevent running injuries?

Accepted Answer

In addition to strengthening your muscles, strength training also strengthens your tendons, helps you develop good movement patterns, and improves your position sense.

Strong muscles and tendons take longer to fatigue when you run, which means that you can sustain good running form for longer. They also reduce the impact on your joints as they can absorb more of the force.

Improved movement patterns and position sense have been shown to reduce the risk of sprains and strains.

Question 6

Will I get bulky muscles from strength training?

Accepted Answer

No. We've designed the strength training workouts in the app to build strength and control without bulking you up.

Question 7

How do mobility workouts help running?

Accepted Answer

Our bodies move as kinetic chains, meaning that what happens in one part of the body affects the movement of the next.

Mobility workouts help you optimize the movement throughout your kinetic chain — so you move more freely when you run.

Question 8

Can I remove the mobility and strength workouts?

Accepted Answer

Yes, you have full control over your schedule. The app will suggest an optimal training plan, but you can always add, remove, or move workouts.

Question 9

Why choose a running plan from Exakt?

Accepted Answer

For optimal performance improvement and injury prevention combined, Exakt offers comprehensive running plans designed by an Olympic running coach and a team of expert sports physiotherapists.

Our plans go beyond standard running schedules by including personalized strength and mobility training, providing a well-rounded approach to your running journey.

Additionally, the app adapts to your feedback, tailoring the plan to your current fitness level for a customized progression.

Couch to 5K running plan