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Choose your plan and start training. Explore running, strength, mobility and Prehab plans that adapt to your goals.

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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

Gain optimal mobility and strength

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

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

Our mobility workouts

Your subscription gives you access to all 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 app.

Plan price

Verena – Google Play Store

Domfusco – App Store

Alexander Talkanitsa - Google Play Store

Feedback from fellow runners

Most important facts about running injury prevention

Training and injury prevention tips

Download the app and start your training

Start running safely with with the Exakt app. 

Couch to 5K running plan

Safely start running

This plan is ideal for anyone new to running or who wants to safely ease back into running after a long break. It will help you run 5 km (3 miles) at an easy pace. It includes mobility and strength workouts to help you stay injury-free.

Running sessions

Stay on track with training cues sent straight to you smartwatch. Sync your tracked runs back to the Exakt app. 

Real-time guidance 

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

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

Start your Couch to 5K running plan today

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

5K training plan

Achieve your 5K goals

The app adjusts your 5K 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.

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

Professional athletes Niklas Buchholz and Florian Bremm, together with sports physiotherapist Maryke Louw, joined forces to create a 5K running plan that optimizes performance while minimizing injury risk.

Meet your coaches

Your 5K questions answered

More training tips

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.

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

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

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

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 overload risk.

Your subscription gives you access to all 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.

Your 10K training questions answered

Half marathon training plan

Achieve your half marathon goals!

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

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 training plan today

Marathon training plan

Achieve your marathon goals

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

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

Your marathon training questions answered

Start running safely with with Exakt app. 

Postpartum running plan

Safely ease into running

This plan will help you safely build up to running 5 km (3 mi) continuously. It includes exercises for your pelvic floor, core and the rest of your body.

This plan combines all the elements research shows are crucial for starting to run after giving birth. Build strength, improve mobility, and ease into running at a pace that supports your recovery.

Research-backed running plan for postpartum moms

These workouts teach you how to properly engage your pelvic floor and core muscles in different positions. The exercises focus on control rather than strength. Take the time to master them.

Beginner core

These workouts help you build basic core strength and endurance in low-load positions. Focus on maintaining good control.

Intermediate core

These workouts introduce stronger abdominal contractions, specifically targeting the rectus abdominis (the front stomach muscles), which often stretch the most during pregnancy. 

Advanced core

These workouts help you build the core strength and control needed to run strong and stay injury-free. 

Expert core

These workouts help you build the core strength and control needed for high performance. 

Elite core

More training advice

Start your Postpartum running plan today!

A smart plan that adjusts to your feedback.

Injury comeback running plan

Make a safe return to running

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 need a very gentle return to running, while others can handle a quicker ramp-up. This plan lets you choose the approach that best supports your build-up.

Just getting back from injury? Stage 1 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 — Stage 1

If you've already been running a bit but need help safely building your endurance after an injury, jump to Stage 2. This stage gradually increases your running time until you can run for 42 minutes (about 6 km or 3.7 miles). It includes active build-up and maintenance runs to help your body fully adapt to the training load.

Injury comeback — Stage 2

The plan includes strength and mobility workouts to help you run injury-free. They start easy and gradually increase in intensity based on your feedback.

Strength and mobility

Two-stage injury comeback plan

Your subscription gives you access to all 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 app.

Your return to running questions answered

Training and overload prevention tips

Start your Injury Comeback running plan today

Progressive Running Rebuild Plan

Build strength, stability and mobility with progressive training for a strong, resilient body that is ready for running.

Strong Achilles (Insertional)

Structured exercises and progressive loading help you build strength, stability and mobility with a clear training progression.

Sport-science-informed strength & resilience training

Build strength and capacity step by step. Each stage prepares your body for the next level of training load.

Build a solid base with controlled activation and a manageable training load.

Foundation & activation

Develop strength with controlled isometric exercises and gradually increase the load.

Base strength

Progress to dynamic strength work and build greater capacity for the demands of running.

Dynamic strength

Develop the strength and control needed for running-specific movements and forces.

Running-specific strength

Introduce running-specific loading and gradually integrate intervals into your training.

Running integration

Build your running volume and endurance step by step while maintaining your strength routine.

Build running endurance

Build running intensity and speed progressively while maintaining the strength and capacity you have developed.

Running intensity & speed

Combine strength, running volume and intensity to build a robust body for your performance goals.

Maximum resilience & performance

Your progressive loading stages

Build strength & resilience for running

Expert-designed strength and prehab training to help runners build a strong, resilient body.

Training built for runners

Running knowledge & body understanding

Learn more about your Achilles tendon

Build strength, resilience and running capacity with your Prehab plan.

Strong Achilles (Mid-Portion)

Carefully test what exercises your Achilles tendon can currently support and then build on that base. Don’t progress the exercises too quickly.

Prepare your Achilles and calves for heavy strength training by building your endurance using bodyweight exercises and light weights.

Work on gaining enough strength to do explosive exercises needed for running. You can achieve this through heavy strength training using weights.

Continue the heavy-loaded Heel Raise exercises. This stage also includes plyometric exercises (hop sessions) to restore your calf’s ability to generate explosive forces. 

Your Achilles tendon is now ready again. The app provides a walk/run program to help you progress the intensity and duration of your runs at the right time.

Regain your Achilles tendon's and leg muscles' pre-injury running endurance, and slowly increase your running volume (maximum 10% per week increase).

You should continue with your weekly strength routine and start training with increasing speed and intensity. Allow enough recovery time in between.

Start the mid-portion Achilles tendinopathy rehab

Learn more about Achilles tendinopathy

Strong Ankle

In the first 72 hours allow your injury to settle. Follow the PRICE regime to decrease swelling and pain. Only do gentle movements.

Start building strength in the muscles that support your ankle and improve your range of movement. Avoid jumping and running activities at this stage.

The focus is now on restoring your ankle's position sense while continuing to build strength. It's advisable to still avoid running and jumping activities. 

In this stage, you will build the dynamic control and explosive strength you need to safely start light running activities later. Don't yet go back to running.

You can now start a return to running program. Your leg workouts will reduce to twice a week, allowing enough recovery time as your running volume increases. 

The focus is now on regaining your previous running endurance. Be careful on uneven terrain and avoid high-intensity running at this stage still.

You can start training with increasing speed and intensity. Continue your weekly strength and control workouts to help prevent re-injury.

Learn more about ankle sprains

Strong Calves

The first 72 hours: Aim to allow your calf injury to settle and limit the amount of swelling and internal bleeding.

Time to start gentle strength training for your calves. Carefully ease into the exercises as your strained calf is not yet strong and still needs protection.

Restore your flexibility and build the strength needed for explosive movements (plyometrics). You’ll improve the strength and control in your core and legs.

Prepare your calf muscles for the explosive contractions required for running. Continue with strength training and start with hops and jumps.

You’re now ready to start a return to running program. At this stage, the app prescribes a walk/run program to help you ease back into running safely.

The focus is on regaining your previous running endurance in your calf and leg muscles. Aim for an easy pace. Only increase the volume by a maximum of 10% per week.

You can now start to train with increasing speed and intensity. It’s usually best to start with just one high-intensity session per week.

Learn more about calf strains

Strong Hips & Glutes

Allow your pain to settle and restore your hip’s basic load tolerance with isometric exercises. Avoid positions that stretch your gluteal area. Progress to stage 2 once you can easily perform the leg strength workout.

Restore your tendon's ability to work through larger ranges of movement and withstand heavier loads. Continue improving your body's overall strength, control, and flexibility.

You'll now prepare for a safe return to running. Ease into heavy gluteal muscle strength training and continue improving your core and leg strength and control.

Your strength sessions will focus on maintenance now and you're ready to start a return-to-running program. The goal is to jog at an easy pace for 20 minutes without aggravating your symptoms.

It's time to regain your previous running endurance. You should increase your running volume slowly. The workouts will help you maintain your strength and control.

Learn more about gluteal tendinopathy

Strong Hamstrings

The first 72 hours: Aim to allow your hamstring injury to settle and limit the amount of swelling and internal bleeding.

Gentle strength training for your hamstrings. Carefully ease into the exercises to activate your hamstrings and build strength in low-load positions during this stage.

Running, Strength & Mobility Plans