Achieve your 5K goals
- Designed by pro athletes and sports science experts.
- A smart plan that adapts to your training status.
- Suitable for both beginner and experienced runners.
- The plan duration adjusts to your race date.
- Customize your schedule and choose what workouts you want to do.
- Track your runs with the app and see how you improve.
- Or sync running workouts to your watch to be guided hands-free.
- Mobility and strength workouts help you build a strong, resilient running routine.
Start your 5K plan today
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Running sessions
The app adjusts your 5K plan to suit your schedule, goals, and training experience.
Duration adapts
to your race date
Sessions vary
depending on training status
1
Beginner runners
Increasing your running volume too quickly can lead to injury. The app helps you build endurance safely with run-walk sessions.
2
Experienced runners
The app structures your training into blocks to prepare you for peak performance on race day.
Real-time guidance
Stay on track with training cues sent straight to you smartwatch. Sync your tracked runs back to the Exakt app.
Progressive workouts
Track your runs
Video instructions
Research-informed running plan for all levels
This running plan combines structured sessions with strength and mobility to support performance, running capacity and resilient training.
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
- By Pro Athletes and sports PT
- Based on the latest research
Our mobility workouts
Optimize your range of motion throughout your body, not just your legs.
Meet your coaches
Created with experienced runners and training experts, this 5K plan combines clear progression with strength and mobility to help you train consistently and build running capacity.
Niklas Buchholz
Professional steeplechase runner and coach
Niklas Buchholz is a professional middle-distance runner specializing in the 3000m steeplechase. He competed in the finals at the European and World Championship.
Over the past decade, he has continuously developed as a high-performance athlete together with his training group in Erlangen—which includes teammates like Florian Bremm. Today, their squad is considered one of the strongest in Germany.
Throughout this journey, Niklas has gained valuable knowledge about the sport and various training approaches, which he is passionate about sharing with other runners. In addition to his own athletic career, he also coaches children, teenagers, and amateur runners.
Florian Bremm
Professional middle- and long-distance athlete
Florian Bremm is an active professional athlete in middle- and long-distance running. His main event is the 5000 meters, where his personal best is 13:11.
He is a multi-time German champion and has competed internationally on several occasions. His biggest achievement is a 6th-place finish at the European Indoor Championships over 3000 meters.
Together with his training partner of over 10 years, Niklas Buchholz, he has questioned traditional training approaches. In partnership with sports scientists, they embrace a modern, science-based training approach.
Maryke Louw
Running & Sports Science Expert
Maryke works with runners of all levels and brings more than 20 years of experience in running and sports performance. Her academic background in physiotherapy and sports injury management complements her practical expertise in strength, mobility and progressive training.
Plan price
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.
1 month for £12.99
£12,99 per month.
3 months for £29.99
£11,33 per month, totalling £34.99
12 months for £89.99
£7,50 per month, totaling £89.99
Trusted by runners worldwide
Your 5K questions answered
More training tips
Download the app and start your training
Start your 5K training plan today
