Joggo Running Plan

Written by Noleen Arendse

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. 

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Get Joggo Running App For FREE!

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:

  1. Track you miles in the Joggo app.
  2. Walk or run 26.2 miles total over your initial plan term.
  3. Claim a full refund after you receive a congratulations email.
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Joggo running plan

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). We’ve already covered level 14 (the pro level) in Joggo vs Couch to 5K

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 running plan level 1

Joggo sample running plan for fast walkers level 1

DayTotal timeProgramExercises
120 minWarm up

Neck rolls

Shoulder rolls

Hip circles

Knee circles

Ankle circles

  Fast long distance walking10 minutes
  Cool down

Hamstring stretch

Quad stretch

Hip flexor stretch

Butterfly stretch

Biceps stretch

229 minWarm 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

313 minInterval 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)

 

420 minWarm 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

513 minStrength exercises

Warm up

Side lunges

Calf raise or plie squat calf

Wide-leg open-toe squats

Arm swings

610 minCorrect 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

710 minPain 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 running plan level 7

Joggo sample running plan for beginners level 7

Day

Total time

Program

Exercises



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 running plan level 13

Joggo sample running plan for advanced level 13

Day

Total time

Program

Exercises



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 to see how to perform the exercise. 

Joggo running plan instructions
joggo running plan stretch

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. 

joggo review meal plan
Joggo Sample Meal Tue 2

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 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. 

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.

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.

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.