Joggo is an all-in-one running app that will improve your fitness, help you lose weight and build healthy habits. We’ve created these Joggo running plan examples so that you can get a better idea of the workouts and the plan.
We have three sample Joggo plans — for fast walkers, beginner runners and advanced runners.
The Joggo running weight loss app gives you personalized meal, running and workout plans.
If you walk or run 26.2 miles total you can get a full refund on your purchase.
Start by selecting a 6, 4 or 2-month membership. Then follow these 3 simple steps:
- Track you miles in the Joggo app.
- Walk or run 26.2 miles total over your initial plan term.
- Claim a full refund after you receive a congratulations email.
Table Contents
What is Joggo Run App?
Joggo is a user-friendly running weight loss app that’s like your personal coach, nutritionist and support group. It’s designed to revolutionize your running and weight loss journey.
Joggo will give you a comprehensive and personalized program that is both effective and easy to follow. Not only does it give you a tailored training program, it also gives you a customized meal plan (like this Sample Joggo Meal Plan), recipes, a grocery list and the ability to track your progress.
Whether you’re a beginner or a seasoned athlete, this app is tailored to meet your specific needs — providing guidance and motivation literally every step of the way.
To see more on how Joggo works, we’ve put it through it’s paces here: Joggo Review: A Detailed Look at the Running App.
Sample Joggo plan
A unique feature that we love about Joggo is that, every week, the app will create a new program for you. Even if you repeat the same level a few times, each week will be different but a little more challenging. Every second week has an assessment run where Joggo revaluates your progress and suggests a level up if your progress is on track.
You also have full control over the level — if you’re finding it too easy or difficult, you can change it at any time.
There are also a few set routines for the strength exercises, so as you use the program, you’ll also encounter more familiar training days. You’ll easily be able to pick up if you’re going stronger if a challenging workout is no longer as challenging for you.
The Joggo running plan examples below will give you an idea of what to expect for level 1 (walkers), level 7 (beginner runners) and level 13 (advanced runners).
Joggo is a comprehensive all-in-one running weight loss program. It provides you with a customized training plan, a meal plan, recipes and more. If you're looking for an app that will help you become stronger and fitter, plus lose weight, then Joggo is for you.
Joggo running plan example — fast walkers level 1
This level is for short-distance fast walkers. This level is for those people who’d like to start by walking. The goal is to get the body ready to start running which is level 5 on the Joggo running plan.
Expected result after level 1
You’ll be able to walk more than 0.5 miles (almost 1km) in 15 minutes.
Joggo sample running plan for fast walkers level 1
| Day | Total time | Program | Exercises |
| 1 | 20 min | Warm up | Neck rolls Shoulder rolls Hip circles Knee circles Ankle circles |
| Fast long distance walking | 10 minutes | ||
| Cool down | Hamstring stretch Quad stretch Hip flexor stretch Butterfly stretch Biceps stretch | ||
| 2 | 29 min | Warm up | Neck rolls Shoulder rolls Hip circles Knee circles Ankle circles |
| Fast walking and stair climbing intervals | Climb stairs for 20 seconds Rest for 1 minute Repeat 3 times | ||
| Cool down | Cool down walking for 10 minutes Hamstring stretch Quad stretch Hip flexor stretch Butterfly stretch Biceps stretch | ||
| 3 | 13 min | Interval training workout – 30 seconds for each exercise | Bent-over lateral raise Standing chest fly Knee push-ups Lateral walk Glute bridge Side-lying hip abduction – right side Side-lying hip abduction – left side Heel touches Side plank (right side) Side plank (left side) Bent-over lateral raise Standing chest fly Knee push-ups Lateral walk Glute bridge Side-lying hip abduction – right side Side-lying hip abduction – left side Heel touches Side plank (right side) Side plank (left side)
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| 4 | 20 min | Warm up | Neck rolls Shoulder rolls Hip circles Knee circles Ankle circles |
| Fast walking & strength exercises | Fast walking for 10 mins Side lunges High knees Flutter kick squats Frog jumps | ||
| Cool down | Hamstring stretch Quad stretch Hip flexor stretch Butterfly stretch Biceps stretch | ||
| 5 | 13 min | Strength exercises | Warm up Side lunges Calf raise or plie squat calf Wide-leg open-toe squats Arm swings |
| 6 | 10 min | Correct Your Posture | Chin tucks Scapula elevation/depression Arms reach Chicken wing Spine extension lying down Lying down arm circles Arrow Open book (right side) Open book (left side) Spine flexion sitting |
| 7 | 10 min | Pain free moves | Alternating side lunges Bear squat Glute bridge One-arm tricep push-up (right side) One-arm tricep push-up (left side) Alternating superman Abdominal bridge Dead bug |
Level 1 is designed for walkers and complete beginners. The training program is a combination of walking and strengthening exercises designed to prepare you for running.
Joggo running plan example — beginners level 7
Level 7 is a beginner running level but you’ll now be running shorter distances. The focus is to work on muscle groups that will build good posture that will help with running efficiency and prevent issues such as hip pain after running or ankle pain from running. At level 7, you’ll continue to run shorter distances to improve your speed while incorporating extra workouts.
Expected result after level 7
You’ll be able to run 2.5 miles (4km) in 35 minutes.
Joggo sample running plan for beginners level 7
Day | Total time | Program | Exercises |
1 | 35 mins | Warm up | Neck rolls Shoulder rolls Hip circles Knee circles Ankle circles |
Long slow run | 30 minutes | ||
Cool down | Hamstring stretch Quad stretch Hip flexor stretch Butterfly stretch Biceps stretch | ||
2 | 52 min | Warm up | Slow running for 20 mins |
Fartlek run/walk | Fast run 3 mins Rest 2 mins Fast run 3 mins Rest 2 mins Repeat 3 times | ||
Cool down | Hamstring stretch Quad stretch Hip flexor stretch Butterfly stretch Biceps stretch | ||
3 | 15 min | Interval training workout – 30 seconds for each exercise | Side-to-side squats Front and back lunges (right side) Front and back lunges (left side) Bridge and twist Single-leg tricep dips (right side) Single-leg tricep dips (left side) T press Side plank hip lifts (right side) Side plank hip lifts (left side) Pulse ups Side-to-side squats Front and back lunges (right side) Front and back lunges (left side) Bridge and twist Single-leg tricep dips (right side) Single-leg tricep dips (left side) T press Side plank hip lifts (right side) Side plank hip lifts (left side) Pulse ups Side-to-side squats Front and back lunges (right side) Front and back lunges (left side) Bridge and twist Single-leg tricep dips (right side) Single-leg tricep dips (left side) T press Side plank hip lifts (right side) Side plank hip lifts (left side) Pulse ups |
4 | 53 min | Warm up | Slow running for 20 mins |
Speed & strength training | Rest 1 min Sprint 30 meters Lunges 1 min Repeat 8 times | ||
Cool down | Slow running 10 min Hamstring stretch Quad stretch Hip flexor stretch Butterfly stretch Biceps stretch | ||
5 | 14 min | Strength exercises | Warm up High knees Back extensions Plank leg lifts 180° jump squat Glute bridge |
6 | 12 min | Interval training workout – 30 seconds for each exercise | 180° jump squat Lunge twist Double leg donkey kicks Mountain climber twist Asymmetrical push-ups (right side) Asymmetrical push-ups (left side) Cobra lat pull downs Bent leg jackknife 180° jump squat |
7 | 20 min | Energizing pilates | Kneeling arm raises Pike-plank Kneeling shoulder circles Walking from plank position Walking on arms Scapula push-ups from plank Spine rotation kneeling + leg to the side (right side) Spine rotation kneeling + leg to the side (left side) |
Level 7 is for beginner runners. At the end of this level, you should be able to run 2.5 miles (4km) in 35 minutes.
Joggo running plan example — advanced level 13
At the advanced level 13, you should know your body well and be comfortable with your pace. The program focuses on increasing speed and fitness.
Expected result after level 13
You’ll be capable of running 6 miles (10km).
Joggo sample running plan for advanced level 13
Day | Total time | Program | Exercises |
1 | 1 h15 mins | Warm up | Neck rolls Shoulder rolls Hip circles Knee circles Ankle circles |
Long slow run | Slow run for 40 minutes 5 minutes rest | ||
Cool down | Slow run for 20 mins Hamstring stretch Quad stretch Hip flexor stretch Butterfly stretch Biceps stretch | ||
2 | 52 min | Warm up | Slow running for 30 mins |
Strength training | Squats Dumbbell reverse lunges Glute bridge Cobra Side plank | ||
Cool down | Hamstring stretch Quad stretch Hip flexor stretch Butterfly stretch Biceps stretch | ||
3 | 12 min | Interval training workout – 30 seconds for each exercise | Flutter kicks Frog crunches Inverted V plank Push-ups T press Lunges Alternating side lunge Glute bridge Flutter kicks Frog crunches Inverted V plank Push-ups T press Lunges Alternating side lunge Glute bridge Flutter kicks Frog crunches Inverted V plank Push-ups T press Lunges Alternating side lunge Glute bridge |
4 | 57 min | Warm up | Slow running for 20 mins |
Accelerating fartlek | Long slow run 30 mins Medium-pace run 3 min Easy run/walk 2 min Upper-medium-speed run 1 min 30 sec Easy run/walk 2 min Max-speed run 30 sec Easy run/walk 2 min | ||
Cool down | Slow running 10 min Hamstring stretch Quad stretch Hip flexor stretch Butterfly stretch Biceps stretch | ||
5 | 24 min | Strength exercises | Warm up Bicycle crunches Burpees Squats Burpees Back extensions Burpees 180° jump squat Burpees Dead bug Burpees |
6 | 5 min | Interval training workout – 30 seconds for each exercise | Side-to-side squats Front and back lunges (right side) Front and back lunges (left side) Bridge and twist Single-leg tricep dips (right side) Single-leg tricep dips (left side) T press Side plank hip lifts (right side) Side plank hip lifts (left side) Pulse ups |
7 | 7 min | Interval training for strength | Forward jump shuffle Surrender (right side) Surrender (left side) Glute bridge overhead reach Inchworm Push-ups One-arm tricep push-ups (right side) One-arm tricep push-ups (left side) Spiderman plank Plank kick throughs |
Level 13 is for advanced runners. At this level, you'll focus on increasing speed, endurance and distance. At the end of level 13, you should be able to run 6 miles (10km).
What does Joggo give you?
Joggo gives you all the tools you need to progress in your running, become fitter and stronger, develop healthy eating habits and reach your personal weight loss goals. We cover the features and benefits in a bit more detail in our Joggo review: overview of the running weight loss app.
Joggo gives you the following:
Customized running program
Joggo offers a meticulously designed running program with 14 progressive levels. It adapts to your fitness level, and gradually challenges and improves your running ability.
Bodyweight workouts
Enjoy easy-to-follow bodyweight exercises that effectively strengthen and tone your muscles. Every workout comes with audio guidance as well as instructions with a video on how to perform the exercise.
Simply select the i to see how to perform the exercise.
Treadmill mode
There’s no excuse not to run on rainy or cold days — Joggo also has treadmill mode so that you can run indoors.
Audio guidance
With Joggo, there’s audio guidance for each run and workout. Clear instructions and motivation keep you company throughout your sessions — keeping you on track and focused.
Customized meal plan plus easy recipes
Joggo will create a meal plan especially tailored for your weight loss goals and your dietary needs. For example, if you are allergic to certain foods, you can exclude this in your meal plan.
Plus it also gives you easy-to-follow recipes that automatically adjusts for the number of servings you’re needing.
The app automatically ensures that you are eating a healthy balanced diet. Many users mention that it doesn’t feel like they are dieting at all.
Education and motivation
Joggo also provides you educational articles and notifications designed specifically to motivate you. The educational articles are especially helpful for beginners runners who are still learning the basics such as how to breathe properly, running form, what shoes to buy and more.
Joggo gives you a personalized training program, meal plan, recipes and more to equip you with all the tools you need to reach your fitness and weight loss goals.
What are the benefits of using Joggo?
Joggo literally takes the thinking out of running and weight loss. All you need to do is follow the program and the meal plans to experience the following benefits:
- Improved fitness and strength
- Progress in running ability — no matter where you start
- Improved overall health
- Weight loss
- Positive mental well being
- Better sleep
- A healthy lifestyle and habits
Not only will Joggo help you become a better runner but it will also improve your fitness, strength, health, and mental well being.
FAQs
If the Joggo running plan worth it?
If you weigh up the features that you get with Joggo, the subscription cost is worth it. As with all subscriptions, how much you get out of it is up to you. If you use all the features, then it’s a great investment in your health.
Is Joggo good for beginners?
Yes, Joggo is an excellent plan for beginners. Level 1 to 4 is for walkers and the strength building exercises are less strenuous. It’s designed to help you get stronger and boost your confidence.
Is Joggo a good running plan?
Yes, Joggo is a good running plan because it tailor-makes the plan to your ability. Each level is challenging enough to help you improve but easy enough to build your confidence. By the end of level 14 you’ll easily be running 10km.
Is Joggo a real app?
Yes, Joggo Run is a real app developed by Kilo.health, one of the fastest growing companies in Europe.
Overall Summary
- These Joggo running plan examples will give you an idea of what to expect.
- Every weekly plan is unique and tailored to your progress.
- You can adjust the level at any time.