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.Â
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.Â
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.
Joggo has the following features:
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.
Summary
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.Â
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.
Summary
Both Joggo and Couch to 5K are running programs that are suitable for beginners or those who would like to get back into running.Â
Joggo is an app whereas Couch to 5K is available in various forms from a pdf, to apps, to podcasts.Â
To help you decide which one would be best for you, here’s a comparison table.Â
 | Joggo | Couch to 5K |
Level | Beginners to pro | Beginners |
Length of program | 28 weeks and longer if you move through a level in 2 weeks | 9 weeks |
Goal | It’s a running weight loss app that’s designed to help you start running, lose weight and improve your health | A 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.
Summary
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.Â
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.
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.
Summary
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.
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.
Summary
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.
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.
Summary
By the time you reach week 9, you should be running consistently for 30 minutes. This will more or less be 5K.Â
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.
Summary
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.Â
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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.
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:
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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.Â
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.
Summary
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.
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:
Here are a few potential drawbacks for Couch to 5K to consider:
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.
Summary
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.Â
Here is a comparison of the two apps:
Joggo
Couch to 5K
Here are some additional factors to consider:
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.
Summary
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.Â
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.