Hello! I have just finished wk9 run 3 and am going to have a big glass of wine to celebrate!! I wish I had done this years ago. If I could have a badge as well that would just top it all off nicely!!
I completed the programme first thing this morning. Thanks to everyone on here for their help and advice. I would have quit at least twice without the support of this forum.
I completed week 9 run 3 today! This app has been brilliant, I am 55 and had never run for 5 minutes let alone 30! Thanks to everyone - especially my wonderful coach Sarah Millican!
I've just finished W9R3 this morning! I can't believe how far I've come!! I'd love a badge to show my grandchild to prove his old granny isn't over the hill just yet (unless I'm running!) 😀
Completed my graduation run today. At 60 yrs old and never having run before I am really pleased with myself. Looking forward to the future - even invested in a treadmill (currently winging its way to me!!!). So unbelievable - a year ago a visit to the gym would have involved avoiding the treadmills at all costs.
Me too - Graduated today! Brilliant app, before this programme I was a complete non runner, now I can (slowly!) run for 30mins - amazing, so pleased with my little self 😀
Completed W9 R3 on Saturday with my wife. Really proud of our journey from W1 where we found running for 1 minute a struggled to W9 where we completed 4.6km in 30 minutes. The App was amazing and helped motivate me through the tough runs; with Jo Whiley's help. Next goal - complete 5k in 30 minutes. Thanks you for the inspiration, can I have my graduate badge please?
I have actually completed my full training with the help of Jo on podcast in May and even attempted a 5k race! Never in a million years would I think I could run for so long and I have surprised my friends and family too. Very Happy
I ran w9r3 on Thursday. Still can’t quite believe it. Looking forward to going out tomorrow morning and wondering what it will fell like not to have Laura tell me what to do. Need to give some thought to what my next goal is 🙂. Still felling a bit of the afterglow from thursdays achievement!
Thank you Oldfloss... so pleased with what I’ve achieved, but couldn’t have done it without the support of the app and this forum. 😃
Hello Oldfloss, Rossinyol here. I’ve just finished. Can you put me in the pile for a graduation badge please. I imagine lots of us started at Easter. 😊
So please send graduation badge which I will wear with pride.
Thank you for your support I can’t quite believe I have graduated and that I have enjoyed running so much having always believed that running wasn’t my thing. I’ll be doing it till I drop. This app is life changing.
Gimme, gimme, gimme! I'm so, so proud of myself for completing this programme. At times it was tough, at times it was fun (hello Mr Adrenaline) and it was always rewarding. It's no exaggeration to say this changes your life, attitude and gives you the motivation to think of other areas where you need to improve like nutrition, hydration, sleep and generally being more positive. If you stepped out without positivity I'd wager you'd struggle to get to graduation. That's where the forum comes in. With its diverse members sharing and supporting one another, it's hard not to be affected, and that too I've taken into my life on the whole.
Would I recommend C25K to my friends after this? Already have, to anyone who'll listen. 😀
I've made good friends👭 through the forum who I now follow on Strava. Despite never meeting them, I care about them, their progress, their day and their wellbeing, so this forum had given me so much more than a physical fitness.
So, thank you all here at C25K for everything you doo to make this all happen. Apologies to any one I miss.
.but...please get in some run consolidation first...the +podcasts are challenging..and your running legs need some more practice of 30 minute runs etc...😉
I'm planning to do the 30 min run for a few weeks but also planning ahead. I looked for Stepping stone but can't see it. what should I be searching for please?
Great plan.. try some short runs too and different routes maybe and then when you do the podcasts, they are great fun and really help with the different disciplines in our running
Speed, ( shhh.. don't tell anyone I said this) and Stamina are my favourites...
Hi, I completed wk9 run3 on Friday and am amazed at what can be dobe over such a short period of time. I ran race for life with my daughter on Sunday and it felt great. I'm going to take a look at the after couch to 5k post now if I can find them. Please can I gave my graduate badge too? Thanks!
I've done it! Week 9 run 3 was yesterday and I carried on and did 5k (in 45 minutes, and not all ran, but it was 5k). I'm planning my first parkrun for Saturday. I feel so much better for this and I can't believe after struggling in week 3 so much I can now run for 30 minutes.
I have just finished W9R3. It was slower than the last run & I had to go really slow to keep my pulse under 174. I’m really pleased with myself & have to accept that there’ll be good & not so good days. I’m worried that I’m not actually doing 5km yet. I would love some advice
Try to forget the 5K... this is just the beginning... lots of consolidation now of the 30 minute runs... try different routes too... some short runs in there as well.
Many, many Graduates never reach 5K in 30 minutes... many of them are now Marathon and Half Marathon runners
Let it evolve and know. the more your run the stronger you get...you will be amazed where taking it slow and steady gets you
I thought I’d already posted here but maybe my technological ineptitude has reared its ugly head again. I graduated on Friday 1st June and would love a certificate.
Thanks to everyone for their advice and support when I needed it.
I hadn't told a soul bar husband and children, I also haven't posted on the site because I didn't want to jinx myself. This was my 2nd attempt at C25K and I didn't want to fail. This site has been my absolute companion for the last 10 weeks and I couldn't of done it without you. Thank you!
I graduated last Thursday (7th June) but didn't realise this post was on here until now! I'm still amazed that I can run 5k. I never imagined I'd be able to run for this long!
Suits you...consolidation runs now for a couple of weeks and then check out the post for what is next...YES this goes on.... ( After the party obviously !)
Yeah graduated this morning after a lot more than 9 weeks and a lot of support from Laura and this forum! Still can't quite believe it, feeling so proud!
Hiya. Just done my graduation run this morning. Actually ran a personal best of over 3.5k and I could have done more. Not bad for 58 yo who hadn't run since his teens. Thanks for all the support you and my fellow posters have given over last couple of months. How do I get my badge ?
Hi oldfloss ..I did it ..I am glowing with pride and sweat lol ...I would like to thank you all from the bottom of my heart for all the encouragement and support you have given me ...If I could bag up this feeling and give it you as a gift I would ...Thank you thank you so much x😊😊😊
Coventry parkrun this morning... Week 9 run 3 done! Actually 40 minutes of running then a power walk before a sprint finish, total 44 minutes! I was 580th out of 612 so not fast hehe! 😀 Thank you to all the C25K admin team for all the support and guidance which has been VERY much appreciated! Looking forward to my shiny badge 😀😀😀😀 xx
Hi Oldfloss , I just ran my final week 9 run! Thanks so much to you and all the admins for your hard work, support and encouragement. I wouldn't have made it this far without this forum and all the advice. Thank you
Yay! Graduated this morning! Could I have my badge please 😊😊😊🏆🏆. This forum has been so helpful and supportive. And I’m definitely going to stick around for motivation over the next few weeks. Think I’m going to need it 😀
Yippee!! I’ve done it! 🤗 So pleased and proud of myself. Completed my W9R3 today. I’m finally a runner at the ripe old age of 55!
It’s hilarious... but my partner doesn’t know, I’ve been getting up at around 5 am for the last 2 months to do this programme and he has no idea! I would love the certificate to show him what I’ve been up to whilst he’s still been sleeping!
This app has been amazing! 👌🏽✨ I could never have done this without it. Thank you 😘
Hello! I have completed W9R3 this morning! I am thrilled and looking forward to keeping up the habit of running 3x a week. I’ve enjoyed it so much and been so successful that my husband started the program last week and is currently out on W2R1.
Hi Oldfloss, I’m pleased to report that I was able to complete the programme yesterday (running with my son on Father’s Day) so was a fantastic present and day. Thanks again for all your help and guidance along the way (particularly with the beach running) !!🏃♂️🏃♂️🏃♂️🏖😘
Hello Oldfloss, Please can I have my badge? I completed on Saturday - not my greatest run, but I did run for the 30 minutes and have completed the whole programme.
Hi Oldfloss, I hope you are recovering from that nasty bite you got the other day. I completed R3W9 this morning, my graduation run, no hurry but if you send me my graduation badge, put on it "Alan Morrison has successfully run 30 minutes", if you can't put my full name on it then my username Almorr will do.
Congratulations and very well done The Graduation badge is just a virtual one that appears by your name... I am afraid NHS funds do not run to sending real badges
The badge is virtual, I gave it to you a month ago and is right there by your name.... apparently it cannot be seem on some phones..but on yr main comp or lap top...it looks good
Awesome feeling to have graduated yesterday after astounding myself by running for 30 mins three times. This is such a brilliant programme and I am so grateful to everyone for their support - reading the forum every morning really keeps me going.
Lots of choice there... the main thing is consolidation..the new running legs and the stamina and strength need to continue to build up; runs for fun, thirty minutes in there obviously...enjoy a few runs for pure joy... new routes and shorter runs too
I completed my last run yesterday 🤗 not quite sure what happens now - I’m going to try and repeat week 9 until the end of July and see how I can move to longer/steeper or quicker runs
Congratulations and very well done If you check out the reply above....consolidation is very important.... and the link to, what next, gives you lots of ideas too. The thing is that the more runs you do, you get even stronger... and distance increase gently and easily... and sometimes even speed
Hi my lovelies! Please can I have my badge?! Finished W9R3 this evening and celebrating with.......... a nice cup of tea! I’ll leave wine till the weekend. 😊🏆🏃♀️🎊
Thank you. I honestly thought that I’d never complete this plan, especially after my fear of Week 5 Run 3. Physically I feel stronger and fitter. I’m going to keep running!
Lots to choose from.. get some runs for pure joy in, then some consolidation runs and then check out the What's next post too. The great news is, we are all still here with you
Hello - I finished W9 R3 early last week but didn’t know to post here. This programme is marvellous and I really regret that I did not find this forum until I was half way through!
I am loving getting back in to my running and am so impressed with everyone else on the programme - keep up the good work.
Finished my W9R3 this morning! Never in a million years would the school version of me have believed I’d be able to do this! Or even the me of last year! I’m off to find a 5k run to enter now 😄
Finished & loved it!! Just completed my first Parkrun & ran all the way, albeit very slowly I was determined not to walk!! Feeling rather chuffed with myself 😁
Hi, I proudly completed W9R3 on 3/6/18, and have been doing consolidation runs for the past 3 weeks. Graduation badge much appreciated please. Pixievoon
Hi, Completed week 9 on Friday with my 4th just over 5k run . Planning to keep running week 9 again for several weeks (4 to 5?) before trying the next three podcasts. Clearly got something wrong as I don't think I've got Graduate next to my name - not that it matters !
Some good ideas there..try varying your routes and times for consolidation . The +podcasts are very challenging but fun...and when you are ready.. ju-ju- s 10 K plan on Bridge to 10 K forum is absolutely excellent. We shall watch for your posts on your progress.
I completed my graduation run this morning and achieved 4.8k - I never thought I’d see “graduate” next to my name. It’s a fantastic program, has given me my mo-jo back as well as losing 14lb and dropping 2 dress sizes.
Thanks to everyone involved in c25k and these forums 😃
I completed W9R3 on Thursday 21st and then did my first Parkrun on Saturday with a time of 34:16 😊 Wouldn’t have believed either possible nine weeks ago!
I did it! Very emotional W9 R3 today. On Sunday I race for life in memory of my Uncle, that’s what this has been all about, I WILL and CAN do it 🙂, Michelle x
HI, I can't believe it. From a 60 year old puffing like a steam train in April, after only two flights of stairs, I ran for 30 minutes yesterday (W9R3) and covered 4.6km. I'm still over 16 stone,but I think some of it has moved around bit and I have lost 10lbs. I found this forum so inspiring too. Thanks everyone.
Please could I have my badge?! I finished at the beginning of the month, been so busy running 😉 that I have only just got round to figuring out how to become official. Thank you!!
HI I completed week 9 run 3 this morning - very early to avoid the heat! Looking forward to getting my graduation trophy/badge and continuing to build on my progress. This app has been fab and the community on this thread really motivating - Thankyou all! xxx
I graduated this month and have also done two Park runs since! I seem to have caught the 'running-bug'. I have enjoyed reading all the motivational stories on this forum. Please could I have a 'graduate badge'? Thank you!
Just completed Wk9 R3! On a treadmill in my hotel in Turkey - first time on a treadmill. Beautiful looking out over the sea (and made me feel a little better after taking advantage of the all inclusive treats on offer here!)
Hi, I graduated this morning and still can’t quite believe I can run for 30mins!! I would love a badge to show my achievements so far! Thank you. Mummymaw
Am somewhat chuffed to say I completed my W9 R3 graduation run today and would love to have a badge ....I regularly tell people about the AP and would be proud to wear the badge
Hello. Thank you for your congratulations. My username is bfendt. I graduated on June 23rd and have since done 2 more 30 minute runs, each getting a little easier.
Hi I have just finally completed week 9 run 3 and so chuffed with myself, being age 67 and never having run before. Please could you let me know the best way to track my distance as getting to 5k will be next goal and please could I have my certificate as and when possible.
Many thanks for all the support its been such a help.
Done it, was determined to complete week 9 by today. Been doing full 5k for past few weeks and now hitting <32mins. Time for that graduation certificate to show all those doubters that I've done myself proud. Thanks to the forum for all the tips ☺ April seems such a long time ago when I struggled to run for 2mins
Hi oldfloss. I did my graduation run today and even had to run home after so my wife could get to the park to do her park run!. I would very much like to be bestowed the Honor of a graduation badge 😁.
Thanks for all your advice to me and others I’ve seen that helped me to finish. Onwards and upwards now. Will build towards 10 K soon . All the best
Thank you! Will need to keep my badge front and centre as finding consolidation quite challenging, missing the mentor a bit and weekly goals but have read a few posts as suggested and know I just need to ingrain the habit 🙂
Thing is...just take a time to do a few runs for the joy of it...try my weekly plan..( when not on the IC!)
A short run... just about anything from 1K to a 3 K... simple and sweet..then try for a 30 minute run... don't worry about distance...and then a longer trip out... a see where you get to run.I usually do that Sunday
It becomes second nature then, and by varying time and route.. not boring...
I am not able to run for at least the next five weeks... so you can take me with you and post your runs
I’ve just graduated this morning!😁 Please could I have my shiny graduation badge once you get chance? Many thanks - and many thanks to you and all the other great admins on this wonderful forum for all your hard work offering advice and encouragement! 😊❤️🏃♀️🏃♂️
I have graduated last Saturday 30th June, run week 9 run 3 and really chuffed eith myself. Whole 9 weeks gone to schedule now on holiday for two weeks so will get back to it when I get home. Please may I have my graduation badge, thank you so much for all your support in this programme
Successfully completed Week 9 Run 3 and am so chuffed to be able to say I can run for 30 mins and that I managed to run 5k (just)! Never thought it possible! A badge would be the icing on the cake.
Hi Oldfloss, I'm a tad late asking for the virtual badge, didn't really know there was one and how I should go about requesting it. My user name is Gran4z and I graduated from C25K on June 16th 2018, and I'm still running 3 times a week! Look forward to seeing this badge. Thank you.
Hi...completed week9 run 3 today...running for 30 plus minutes....actually continued to 5k distance in 36.43 mins so well pleased..loving c25k!.....will continue with the week 9 run to try to build up my strength!! I would love a badge...thank you!
I have graduated On 2nd August. I still do not believe that I have done it..I went to gym today and repeated last run...I done it. This program is so amazing and gave me so much confidence which I have lost 30 years ago.
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