Joggo vs Couch to 5 K – Joggo is an all-in-one weight loss running program that includes a tailor-made training program, meal plan, recipes, tracking and more. Couch to 5K is a running program only that will help you run 5Ks in about 9 weeks. 

Which one is best for you, depends on what you’re looking for. This article will cover the pros and cons of each program, provide sample running plans plus help you decide which one will be the best for your requirements. 

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Joggo vs couch to 5k

Contents

What is Joggo all about?

Joggo is an all-in-one running weight loss app that combines the roles of a personal running coach, trainer, nutritionist, and support group.

It’s a user-friendly and effective tool that provides a tailor made running and weight loss program. Joggo is designed to cater to your specific needs and guide you towards achieving your goals, regardless of your current fitness level.

For more info, read our comprehensive Joggo Review: A Detailed Look at the Running App.

What is the Joggo plan?

Joggo has the following features:

  • A customized running program with 14 progressive levels
  • Easy-to-follow bodyweight workouts for building strength (if you choose this option)
  • GPS and distance tracking, speed monitoring and activity history
  • Treadmill mode for indoor running
  • Audio guidance for every run and workout
  • Custom meal plan with recipes – like this sample Joggo meal plan
  • Educational resources on running, diet and health
  • Motivational notifications to keep you going

Joggo offers a comprehensive solution to help you start running, lose weight, and stay motivated throughout your fitness journey.

Joggo is an all-in-one program that includes a running program, customized meal plan, recipes, and a tracker. There are 14 levels and users progress at their own pace.

What is Couch to 5K?

The original Couch to 5K (C25K) program was developed by Josh Clark (a former non-runner) in 1996 as a way to help his mom in her 50’s start running. It’s literally a program that allows you to progress from the couch to running a 5K within 9 weeks.

There are now several versions of Couch to 5K that are all based on the original program. The typical Couch to 5K program follows a progressive approach that alternates between walking and running intervals. Participants start with mostly walking and short bursts of running. Over time, the program gradually increases the amount of running while decreasing the amount of walking. The program provides a structured schedule that outlines specific workouts to be done 3 days a week with rest in between.

The standard Couch to 5K is only a running program, there’s no additional strength-building exercises or nutritional advice. 

Couch to 5K is a 9 week structured running program for beginners that trains them to run 5K by the end of 9 weeks. It's a running program only — it does not include nutritional advice, strength exercises or a tracker.

Joggo vs. Couch to 5K

Both Joggo and Couch to 5K are running programs that are suitable for beginners or those who would like to get back into running. 

Joggo is an app whereas Couch to 5K is available in various forms from a pdf, to apps, to podcasts. 

To help you decide which one would be best for you, here’s a comparison table. 

Joggo vs C25K - key differences

 JoggoCouch to 5K
LevelBeginners to proBeginners
Length of program28 weeks and longer if you move through a level in 2 weeks9 weeks
GoalIt’s a running weight loss app that’s designed to help you start running, lose weight and improve your healthA beginner running program designed to train you to run 5K. It’s available in various versions from apps to podcasts
Features

Personalised running plan

Custom meal plan

Recipes

Tracking

Education and more

A weekly running plan for 9 weeks
Cost

Cost from $2.53 up to $3.80 per week (this is on the 50% discount for first-time subscribers)

2 month, 4 month and 6-month subscription

Free – depending on the version you opt for

Joggo vs Couch to 5K - the main difference is that Joggo is a comprehensive running and weight loss app whereas Couch to 5K is a running program only.

Joggo sample running plan — level 1

Joggo is very much a personalized plan that fits in and around your life. You can set your own workout days and change them at any time if your schedule changes.

You can also choose between a running program only or the comprehensive option that includes strength exercises.

The very first day is an assessment of your fitness, the app then sets your starting level. If you find the level too hard or too easy, you can easily go up or down. It’s a positive “go easy on yourself” program which also focuses on the mental health aspects of running. 

Levels 1 to 4 are for complete beginners — for those who want to start by walking. The overall goal is to prepare your body to start running.

Every second week, there is an assessment and if you’ve improved, the app will automatically increase your level. You can adjust the level yourself at any time.

Here’s an example of the first week workout for level 1. The second week is similar and includes an assessment day. For a sample Joggo plan, read: Joggo Running Plan.

Level 1 Joggo running plan example

Day

Exercise

1

Fast Walking

Warm-up – a series of warm up exercises

Fast walking for 10 minutes

Stretches to cool down

2

Fast Walking & Stair Climbing Intervals

Fast walking 10 minutes

Climbing stairs 20 seconds

Rest 1 minute

Stretches to cool down

3

Strength workout

Side lunges, squats, standing chest fly, triceps kickback, core exercises

4

Fast walking & stair climbing intervals

Warm up

Fast walking

Strength exercises

5

Strength exercises

Warm ups

Strength exercises such as lunges, calf raises, squats

6

Strength exercises

Core exercises and leg strengthening exercises such as squats

7

Strength exercises

Core and strengthening exercises

Level 1 of Joggo starts with easy fast walking — you only start running at level 5 once your body is ready. It's ideal for those who are over weight or perhaps have never exercised before.

Couch to 5K — week 1

The first week of Couch to 5K starts with alternating between walking for 90 seconds and running for 60s. You can choose to stretch out the levels to more weeks and only progress when you’re ready. It’s a no-pressure program.

Week 1 walk/run program for Couch to 5K

 

Day

Training program

1

Warm up for 5 min with a brisk walk

Run for 60s

Walk for 90s

Repeat for 20 min

2

Rest

3

Warm up for 5 min with a brisk walk

Run for 60s

Walk for 90s

Repeat for 20 min

4

Rest

5

Warm up for 5 min with a brisk walk

Run for 60s

Walk for 90s

Repeat for 20 min

6

Rest

Couch to 5K starts with a 3 day program that alternates walking and running for about 20 mins. You can choose to progress at your own pace.

Joggo sample running plan — level 14

Level 14 is Joggo’s level for pro runners. At level 14, the focus shifts to covering miles and also tracking metrics such as pace, heart rate and more. This level is for runners who can easily run 10km and would like to improve their speed and distance.

If the level is too challenging, you can change it at any time.

Sample Joggo plan — level 14

Day

Program

1

Long run with pause

Warm up exercises

Slow running for 45 min

Rest for 5 min

Slow running for 20 min

Cool down stretches

2

Slow run with strength training

Long run for 40 min

Strength training plyometrics – jumping jacks, frog jumps and more

Cool down stretches

3

Abs

Several exercises to strengthen the core

4

Mixed fartlek run

Warm up

Long run for 30 min

Moderate-to-hard run for 2 min

Slow run to rest for 1 min

Hard run for 1 min

Slow run to rest 3 min

Cool down

5

Strength exercises

Warm up

Plyometric strength exercises – jump squats, frog jumps and more

6

Strength exercises

Squats, glute bridges and more to build strength

7

Full body workout 45 min

Interval strength building exercises for 30 seconds each side

Level 14 is the Joggo pro running level — when you reach this level, you should be able to run 10K.

Couch to 5K — week 9

By the time you reach week 9, you should be running consistently for 30 minutes. This will more or less be 5K. 

Week 9 of Couch to 5K

Day

Training program

1

Brisk 5 min walk to warm up

Run for 30 min

2

Rest

3

Brisk 5 min walk to warm up

Run for 30 min

4

Rest

5

Brisk 5 min walk to warm up

Run for 30 min

If week 9 is too strenuous, you can always extend week 7 or week 8 to build up endurance.

Week 9 of Couch to 5K will have you running for 30 minutes after a 5 minute warmup walk.

Pros — Joggo vs Couch to 5K

When weighing up which app is best for you, it’s good to look at the pros and the cons of each before making a decision. Here are the pros for both Joggo and Couch to 5K. 

 

Pros of Joggo

  1. Personalized Running Program: Joggo provides a customized running program tailored to your specific needs and goals. The app takes into account factors such as your current fitness level, running experience, and goals to create a custom plan that guides and challenges you at an appropriate pace. You also have full control over the progression and can change levels at any time.
  2. Comprehensive Training Approach: Joggo combines various aspects of training, including running, strength workouts, and nutrition guidance. This all-in-one approach helps improve overall fitness, enhance running performance, and support weight loss or maintenance.
  3. User-Friendly Interface: The Joggo app is designed to be user-friendly. It’s easy to navigate and utilize. You can easily access and follow your running plan, view your workout details, track your progress, and access additional features. 
  4. Audio Guidance: Joggo provides audio guidance for each run and workout session. This offers real-time instructions and motivation. This feature also eliminates the need to constantly check your phone or watch which allows you to focus on your workout and stay engaged.
  5. Personalized Meal Plan: In addition to running, Joggo offers a customized meal plan based on your weight loss or nutritional goals as well as your dietary preferences. This feature helps you adopt a balanced and healthy eating routine to support your exercise program and help you lose weight. Users have commented that you don’t feel like you are on diet.
  6. Family-Friendly Recipes: Joggo includes easy-to-prepare recipes that cater to the whole family – simply increase the number of portions and the recipe quantities will automatically adapt. This ensures that you can incorporate healthy meals into your routine without compromising the dietary needs and preferences of your loved ones.
  7. Educational Resources: The app provides bite-sized educational articles on several topics related to running, health, and fitness. These articles offer valuable insights, tips, and guidance to increase your understanding of running techniques, injury prevention, nutrition, and overall wellness.
  8. Motivational Notifications: Joggo sends motivational notifications to your phone to keep you motivated and on track. These reminders and encouragement can be highly beneficial in keeping you consistent, focused, and overcoming potential motivational hurdles.

By using the Joggo running app, you can benefit from a personalized and comprehensive approach to running training, nutrition, and overall fitness, all in a user-friendly and motivational platform. For more info, read: Joggo Review: Overview of The Running Weight Loss App.

Pros of Couch to 5K

There are several advantages to using the Couch to 5K program, especially if you are wanting just a simply running program. Here are some of the pros to Couch to 5K:

  1. Gradual Progression: Couch to 5K follows a structured training plan that gradually increases running time and intensity between walking intervals. This approach helps prevent overexertion and reduces the risk of injury by allowing the body to adapt to the demands of running over time. You can also go at your own pace and increase to the next level when ready.
  2. Accessibility: The program is designed for beginners, this makes it accessible to individuals of all fitness levels and ages. It provides a clear plan for those who have little to no running experience and guides them through the process of building running endurance step by step.
  3. Motivation and Accountability: Most Couch to 5K programs come with built-in motivation and accountability features. Depending on the program, this might include audio cues, virtual coaches, training logs, and community support. 
  4. Goal Achievement: Couch to 5K sets a specific and achievable goal of being able to run the distance of 5Ks. Some programs will prepare you to complete a 5K race. Having a goal to work towards can provide a sense of achievement, boost self-confidence, and serve as a strong motivator throughout the training process.
  5. Health Benefits: Regular participation in the Couch to 5K program can lead to several health benefits. It improves fitness, increases endurance, encourages weight loss or maintenance, enhances mental well-being, and reduces the risk of chronic diseases.
  6. Flexibility: Couch to 5K programs can be adapted to fit individual schedules and preferences. They can be completed outdoors or on a treadmill. The workouts can be adjusted to accommodate different paces and fitness levels.

 

Overall, Couch to 5K provides a structured and supportive framework for beginners to learn how to run 5Ks, achieve their fitness goals, and adopt a healthier lifestyle. 

Both Joggo vs Couch to 5K have numerous pros. However, if you're wanting an all-in-one option to improve your running ability, weight goals, health and fitness, then Joggo will be a better option.

Cons — Joggo vs couch to 5K

Here are some of the general cons to both programs. Once again, it depends on what you are looking for in a running program.

These cons are not inherent flaws of the programs but rather considerations to help you make an informed decision about using either program as a training tool. It’s essential to evaluate how well the app aligns with your preferences, needs, and goals before committing to its use.

Cons of Joggo

While Joggo offers numerous benefits, it’s important to consider potential drawbacks or limitations of using the app.

Here are some cons to keep in mind:

  1. Cost: Joggo has a subscription fee for full access to all features and content. This can be a limitation for those on a strict budget. There’s also no free trial – but your first subscription is at a 50% discount.
  2. Individual Preferences: Although Joggo is as tailor-made as you can expect from an app, some of the features or the program may not align with everyone’s preferences or training needs. 
  3. Technical Reliance: Using Joggo requires access to a smartphone or device with the app installed. Reliance on technology means that technical issues, such as app crashes or compatibility problems, could potentially disrupt or affect your training.
  4. Limited Interaction: Although Joggo offers motivational notifications and community features, it lacks the face-to-face interaction and support that some individuals may find beneficial. If you prefer in-person coaching, group workouts, or social support, the app’s virtual nature may not fully meet your needs.
  5. Dependency on Mobile Device: Joggo relies on your phone for audio guidance, tracking, and to access features. This dependency may be inconvenient for individuals who prefer running without carrying a device or those who have limited access to a compatible device.

Cons of Couch to 5K

Here are a few potential drawbacks for Couch to 5K to consider:

  1. Individual Variability: While Couch to 5K provides a general framework, everyone’s fitness level and progress varies. Some individuals may find the program too easy, while others may struggle to keep up with the prescribed program. For example, some beginners might find running for 60 seconds very challenging.
  2. Risk of Injury: Couch to 5K aims to minimize the risk of injury by gradually increasing running time and incorporating walking intervals, however, there is still a  chance of injuries  such as shin splints, stress fractures, or tendonitis. It’s essential to be aware of proper running form, wear appropriate footwear, and listen to your body’s signals to avoid pushing too hard or ignoring pain. 
  3. Limited Customization: Couch to 5K programs follow a structured plan that may not cater to everyone’s tastes, needs or goals. If you have specific training objectives or require more individualized guidance, you may need to consider working with a personal trainer or coach who can tailor a program to your unique circumstances.
  4. Transition After Completion: Once you complete the Couch to 5K program and reach your goal of running 5Ks race, you might be uncertain about what to do next. Without a clear plan for progression or ongoing training, some individuals may struggle to maintain their running routine or continue advancing their fitness level.

It's important to consider the following with each app. Joggo — although a great program that's well worth the cost — is a paid app. Some people might find the monthly cost an obstacle. Couch to 5K, on the other hand, is not as personalized and also does not give any info on nutritional advice, weight loss and more.

Joggo vs couch to 5K — which is best?

Joggo vs Couch to 5K — both are great running apps for beginners. They both offer a structured training plan that gradually increases the amount of time you spend running and decreases the time you spend walking. When followed, both programs can help you improve as a runner, plus increase your fitness and health. 

Here is a comparison of the two apps:

Joggo

  • Personalized training plan that’s based on your fitness level and goals. It includes running, strength training and stretching. It provides a tracker to keep you motivated.
  • Joggo is a weight loss running plan – it gives you the tools you need to lose weight.
  • Joggo gives you a custom meal plan, recipes, and nutrition tips.
  • It also educates you on injury prevention and provides educational resources on correct running form, running tips, recovery and more.
  • Joggo provides support and has a community
  • Apple Watch integration

Couch to 5K

  • Most programs are free and easy to use
  • Those who stick to the program will see results.
  • It has a large community of users
  • Available on a variety of platforms

Here are some additional factors to consider:

  • Your fitness level and weight: If you are overweight and have not exercised before, you might want to choose a program like Joggo that has a more gradual progression plus giving you a meal plan to follow.
  • Your goals: Are you wanting to run 5Ks, lose weight, or simply improve your overall fitness? If you just want to run 5Ks, then Couch to 5K might be a better option. If you are wanting to improve your overall health, grow stronger, lose weight and start running Joggo is a good choice.
  • Your budget: Choose a fitness app that suits your budget.

In the end, the best app for you will depend on your needs and preferences. If you are looking for a personalized and comprehensive training plan that can help you lose weight, then Joggo may be a better option.

If you are looking for a simple and easy-to-use running program with no diet or nutritional advice, then Couch to 5K may be a better choice.

Joggo is a good choice if you are wanting a weight loss running app that is comprehensive and can be tailor-made to your level of fitness, dietary requirements and schedule. Couch to 5K is a good option if you are only looking for a running program to train yourself to run 5Ks.

FAQs

Yes, Joggo is a good running app because it customizes your training and workouts, provides a meal plan and recipes so that you can lose weight. It’s a weight loss running app.

Yes, Joggo is a legit app that’s founded by Kilo.Health which is a Lithuanian company that is currently the second fastest-growing company in Europe.

Yes, level 1 – 4 is ideal for beginners as it just focuses on walking and building your strength to progress to running.

It depends on the specific Couch to 5K program. In general, the standard Couch to 5K is free. However, keep in mind that it’s a running program only – there’s no personalization, meal plan, recipes, tracking and educational resources.

Yes, you can use Joggo alongside Couch to 5K quite easily. Joggo has a free run option so you can record your progress. Joggo also provides additional features, such as strength training and nutrition guidance. This will complement your running training from Couch to 5K and help you lose weight. 

Yes, you can. Keep in mind that Joggo is on a subscription and you’ll not get your money back. If you’d like to start using Joggo, you’ll need to subscribe to the app.

Overall Summary

  • Joggo vs Couch to 5K – which one is best depends on your requirements
  • If you are looking for an all-in-one app that provides running training, workouts, a meal plan and more — opt for Joggo. 
  • If you are only wanting a simple running plan to train you to run 5K, then Couch to 5K is a good option.