What a great time of year for runners, but wait... every month of the year is a great time for runners... just different 😀😀😀
Please leave your username here for me, so we can organise your well deserved Graduation badge.
We will try not to leave you waiting too long as we know how great it feels when your badge arrives.
Please feel free to download and save the above Graduation badge certificate that has been kindly designed by RunaroundSue
We would like to clarify the position of earning your Graduation badge.
To get your badge you will have completed the full training podcasts and be able to run for 30 min.
It does NOT matter if you cannot run 5 km; you are a graduate after running 30 min for three times.
To ensure that it is fair to everybody, please do not ask for your badge until you have completed Week 9 Run 3.
Many Congratulations and a Huge Well Done !
Please don't rush off from this forum too soon, our graduates bring a wealth of information, experience and encouragement to our new runners. We would love to read about your next steps, your challenges and how you overcame them, your successes and achievements etc.
So, with that in mind, do please stick around here, and, as part of your future plans, join the C25k Quest, see the pinned posts for details🏃🏻♀️🏃🏻
Also, when you are ready..don’t forget to look into the ‘What Next’ post
.
healthunlocked.com/couchto5...…….what-next
Happy running everyone xxx
Oldfloss, RFC & Roseabi xx
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Oldfloss
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I have today done my final run of week 9 having been persuaded by my daughters to start on Mother's Day (31st March). Didn't actually think that I would stick to it so I am absolutely delighted that I have made it. I am nowhere near 5K yet and have only run on my own or with my daughters so still lots of challenges ahead!
Congratulations and well done! Consolidation is the thing... lots of 30 minute runs..new routes, short runs and the lovely long slow runs that build up strength, stamina and eventually distance and speed!
Hi there I completed Week9 Run 3 this morning! I’ve graduated! So happy - never thought I’d be able to run for 30 minutes comfortably. Thanks for all the encouragement and advice.
You are very welcome and the best thing is, it goes on...and we will be here. Take a peek at the Quest on C25K..it is a great place to set yourself some goals before moving forward. Think what you want to focus on and read other folks' views too
Consolidation is the thing... lots of 30 minute runs..new routes, short runs and the lovely long slow runs that build up strength, stamina and eventually distance and speed!
Finished in May but didn't apply for my badge of honour! I've just reached 5k running though, so feel I do properly qualify now! Never imagined myself being a runner 🏃♀️🎉😄
Congratulations and well done! Now is the time for lots of consolidation runs,, take a look at the Quest now, for ideas and setting some goals...short runs, runs for pure joy, 30 minute runs and lovely, long slow runs all build stamina, strength and distance and speed evolve naturally.
Hi I finished in May but I'm a newish poster so didn't realise I should post about it and get a badge, I am very pleased with myself Just need something like stepping stones to keep me going and increase speed now!
Yes, with the speed one, the stamina one and one other. I’m doing them at the moment, alternating, but looking for something to do after. Si liar. I’m enjoying the stepping stones podcasts a lot but can only find 3. I can’t find the what next post? If I type it in search, too many come up!
I completed week 9 run 3 on the 11th May - never would have done it without the app; I couldn’t manage a whole minute in the beginning so I’m astounded that I achieved the 5k target! Who knows where this new found love of running will take me!
Hi! Finished wk 9 run 3 this morning. After having major surgery at Christmas, radiotherapy that finished in March and not doing any regular physical exercise for years I am pretty chuffed with myself. I did repeat a couple of weeks but I got there in the end!
Took longer than I hoped, but finally completed on 21st May. Now training for Race for life. I've walked it before, looking forward to running it this time!
Delighted to be joining June's C25K graduates after my third week 9 run this morning in a miserable, rainy Edinburgh. Delighted to have made it and already planning my next running goals but going to miss the c25k plan and Jo Wiley's words of wisdom.
Please check out the current posts re choices and the C25K Quest Also, take a peek at the What Next? post that is pinned under FAQ...Lots of consolidation first and then time to decide how to move on
Thank you for my badge, and wanted to say the support of the admins does not go amiss. You play a massive part in making this community feel like a community, I feel like I have made many friends here over the last few months xx
Thank you very, very much..it is rare to get thanks for a lot of what goes on here... indeed some runners, ( not many, but enough),rarely say please or thank you at all.. even when requesting badges!
I think they think we are all working for the NHS & Heath Unlocked, and on call 24 hours a day... instead of which, we are all volunteers... and most of the team have jobs and family. Some of our team have had huge issues in their lives..documented on here... and they still give their time freely.
They /me also, are runners too, and often have little time to fit the runs in and keep up with the posts and badges etc...
I think someone once, really did think I was a little old lady in a hut somewhere doing this day in day out!
Sorry...did not mean to go on... you got a bit of, pent up something, there... a day or so ago, someone was quite rude to me on a badge request because I did not respond quickly enough! Hence my cut off time at 10 p.m.
So... your reply has heartened me and I shall pass it on to the team...this is family.. and that is why we know we get all sorts of folk..but we support each other at all levels... we may run on our own, but we never, ever run alone
You’re most welcome and yes please pass on the kudos to your team. The world would be a better place if everyone exercised a little bit of mindfulness xx
I’m sorry to hear that! Why people have to ‘go out of their way’ to be rude I have no idea ☹️ x Politeness costs nothing and too many people think they are more important/the only person you (should) ever deal with (I had to deal with a few rude, sometimes down right obnoxious people in my last job but at least I got paid bless) 🤗!
Anyway supportive rant over, hope it helps 🤪 x I totally agree with JaoJao - none of us would be here getting and giving the support etc that you all give and able to give each other!
That's me done - 11 weeks of running and ready for graduation. It's been fab (mostly), really tough, but a fab feeling to have got to 5k!. Dreams are made of this stuff!
I did week9 run 3 today! Second attempt as I decided to try a new route for my graduation run 2 days ago....and got lost 🙈. I stuck with my regular route today and I did it! 🙌. Love this group! Thank you for all the support! 😁
Just completed run 3 of week 9! Can't believe how amazingly well the programme worked. Feel very grateful to the NHS and this forum for providing such brilliant free resources and support.
Lots to think about..this is just the start..take peek at the What Next...pinned post and read some of the ideas coming through from the older( as in Graduated longer) Graduates with ideas etc... Also take look at the Quest... Week 2 begins to day.. that will keep you going
I completed the course today, on schedule. I’ve been doing it with a running club and they’ve kept me on track. Parkrun next weekend! I’m coming dangerously close to enjoying the actual running.
Okay... a couple of weeks consolidation... new routes, 30 minute runs,short routes and lovely long, see where you get to, runs..then.. maybe try the C25K+ podcasts... challenging and fun... teaching us so much about the discipline in our running...
Stepping Stones, Speed and Stamina...
Sometimes folk start them too soon after Graduation and then wonder why they don't work for them and they miss the point...
Then.. across to Bridge to 10K and join the Magic 10 running plan.. with additional rest day exercises built in.. it is absolutely fabulous...there are apps you can use, but Magic 10 is safe and structured... and works!
Then... well you decide... 10 miles... then HM... all with support and follow upon the Marathon and Half Marathon forum..
I worked right through the lot from Graduation in 2015 to my first HM this March... it has been fantastic and each stage has had the backing and friendship of the forum friends...
But.. this is your running journey.. so you decide where you want to go and we will do all we can to help you
Sorry for the late reply thank you so much for all the helpful advice much appreciated 😉🏁🏃🏻♂️😀🏆🙏🎓 I don’t mean to pester but when do I get my graduation badge and username saying graduate 🎓 on it 🏃🏻♂️😉
Can I have mine please. Dud final run at park run. 5k in 36:05. 3 weeks ago it was 41. I'm so chuffed. Thanks to all the support chat on here! Anyone can do this.
Just completed and can’t believe it! Delighted and thrilled, but don’t think I can do it without Laura 🤦♀️ I had a couple of delays with knee ligament, but physio, exercise, new trainers and a bit of patience got me to the end (or is it the beginning 😂)
I’ve only gone and done it! It’s taken me since Jan 18th ,but a sense of achievement for this Nearly 66 yr old !My aim is to jog a little faster so I am staying on couch 25k until I can feel I’m jogging faster,then maybe start on ‘The bridge to10k in a few months time.
How do I apply for the badge please as having read your reply it states to ‘leave my name here’ which I assume means in the reply box? Thank you ,Ethelmary
Good morning, I've just completed run 3 of week 9. Many thanks to everyone who has posted tips and comments which have been invaluable to me and have helped me achieve something I have always thought impossible.
Good Morning, I completed Week 9 run 3 on Tuesday evening. Can't believe that I can now run 30 minutes without stopping thanks to this brilliant app and forum!! Now to keep on running on my own!!
Hi Oldfloss. I have graduated this evening. Four days later than planned but never the less c25k in 9 weeks and 4 days. I am feeling very proud of myself and would like to thank the c25k community for their encouragement and support. I can't believe I've done it. Now to consolidate all that i have learned. 👊👍😊
Hi Oldfloss, I graduated this morning, in the rain, stung by stinging nettles, but happy and looking forward to my running journey SLOWLY evolving, Angus
Hi I have done it week 9 run 3 complete - who knew that I could do that - can't wait to be a "graduate" and now concentrate on building speed and tackling more inclines!!!
Lots of consolidation now.. check out the What Next post... and start mixing up the runs for a couple of weeks... lots of running to build the new legs and your strength and stamina up
Hallo! Completed week 9 run 3 today! I've actually surprised myself I've been able to do it and i do feel much better in myself too - inspired now to give the parkruns a go, and maybe try to go to 10k...
Hi, I completed last year and stopped running over winter, completed C25K again a few weeks ago and now on my 5th consolidation run. I’m enjoying running 3 x 5k a week now and the knees are holding up well this time around. Thanks for the forum support.
Hi! First time I've posted on here but been religiously lurking! Finished W9R3 today and can't believe I can now run for 30 minutes! How in hell did that happen?! Would love my Graduation Badge please!
I just finished!!! I never would have thought I could do this 9 weeks ago but I did, so anyone reading this for motivation, you can too! 3.5K not 5K but I still finished week 9!
At least two weeks consolidation...short runs..30 minute runs..and the long slow runs that build up stamina, strength and distance. C25K was just the beginning.
Then maybe take a peek at the C25K + podcasts..challenging..but so helpful.Many folk try them too soon after graduating..and miss the point..but they are terrific.
Hey Floss I wondered if there was a way of seeing which months has the least and most graduates, just wondered. I bet the winter months are slow, and maybe spring/summer time it peaks.
Winter is slow...but we have a huge intake of January New Resolution runners... a proportion of whom give up.. but many who Graduate early Spring.. weather sometimes slows things down...We as Admins get the numbers of new members but not Graduates... I may do a poll on when did you Graduate... ? Spring Summer, Autumn or Winter...
Ah cool. The Admins need a break too I suppose. Hey can I ask, how many are there in the team? Do you sit in an office or do you work remotely from home etc?
All volunteers... no one is paid a penny.. we do it because we love it...because we are runners... all from home.... We don't really get breaks at all...
The team are runners.. working hard and with family lives
A lot of folk think we are paid and all live in a little hut somewhere and reply to things 24 hours a day...
Which is why, it is so great to be acknowledged and get the odd thank you occasionally..
This tells all.. it is on the Welcome post for C25K ers
Whoop whoop did it - week 9 run three in the bag the other week, into consolidation phase and up to 4.5k runs now... and even more whoop whoop finally found this thread to get my badge (pretty please!!) Am sadly cursed with shin splints now but my graduation treat is to go get my gait analysed and new trainers! Thanks to those of here who have supported! What a great forum! X
Hello - I have just completed week 9 run 3. I changed phones a few weeks ago then couldn't run the last run for 3 weeks because of an injured foot. Unfortunately my app is showing no runs at all as my new phone switched itself off half way through today's run but I swear I did it, all 40 minutes. Please can I graduate x
Good Morning... what a terrific start to your day... when I graduated it was a wet , cold dark December morning... today, certainly here, it is glorious..I hope it was sunny for you too
Hi, completed the programme on Monday, feels amazing. I’m a right bore about running at the minute, been telling all my family and friends to get the app and get going! 😂
Hi! Nailed W9R3 tonight after feeling rough for 2 days so feeling chuffed. Who needs a cold when you're on a tight schedule! I didn't give in because I have a 5k Race for Life on Saturday and want to try and run the whole way. I reckon that's another 500m for me by my rough estimation so fingers crossed. 😊
I’ve just finished my last run, I continued passed 30mins to do a 5k in 34 mins! I’m really pleased with myself. How do I get my graduation 👩🎓 badge! X
Yay! have graduated! Finished week 9, run 3 of the couch to 5K and smashed in an extra 3K. What a great app, really does work and I’d recommend it for anyone wanting a fitness/lifestyle change. Feel so much better physically and mentally. Now time for the 10K runs and then marathons next year.
Apparently I’m meant to post here to get my graduation badge😀
Hi. Just completed Week 9 Run 3 to graduate. Very pleased with myself considering I have never considered myself as a runner. At 65 I never thought I would move any faster than walking.
Thanks for all your help and advice, I completed wk9run3 tonight, slow and steady on the longest day, seems fitting somehow, thanks your 🐌 follower 🙏 can't find a Brasso emoji 🤣
Hi, I’ve just completed W9R3. I can’t believe it!!!! Thanks so much to all on here for their support & for pushing me on with their posts. I’m a June graduate!! 🏃♀️ 👩🎓
Hi, I didn't officially do C25K...believe it or not I hadn't heard of it until recently! But about a year ago I started running in pretty much the way you advocated ie: mainly walking initially with small improvements. I was however until about 5 weeks ago stalled at twice a week for 24 minutes with stops! Then I found you guys and used advice and info off these amazingly supportive folks to get with the programme and am now running 3 times a week and the last 4 have been for 30 minutes! I am so thrilled and tired but enthusiastic...best forum ever! I know I'm not official but any chance of graduate by my name 🤞😆x
Hi there, could I just confirm you have been running for 9 weeks, I can see by your post you have done the 3x 30 min runs. If you have been running for a total of 9 weeks or more we can give you your badge 😀. Rfc x
First off all a huge thank you to all of the Admins for the support and encouragement, the time you voluntarily give to the rest of us and to your friends and family for understanding your passion for helping others!!! Award yourselves a huge hug - thank you! 🤗🤗 Xx
I have not long come back from my final run (unfortunately I’m not sure how to post my ‘trophy’) so, no rush I promise! could I please officially graduate?? Tyvmuchly 🤗 xx
Good morning. I actually forgot to report that I have completed Week9 run3 on 14 June 2019. I have moved on to Stepping Stone😃. Please Oldfloss, May I have a Graduate badge? 🤩
Congratulations and well done. Do try some consolidation first... we recommend two weeks before trying the C25K+ podcasts.. your new running legs need to vary some runs now.. short ones, and 30 minute ones and some lovely long slow runs
The + podcasts are great but challenging.. starting them too soon can be counter productive
Oh wow! I did not even think of that...I just jumped on the C25K+ bandwagon...and wondering why it was sooo hard. I will ponder on a pre-C25k+ regime as you suggested. Thank you Oldfloss!
You are welcome... it is just that the podcasts can prove tricky and make folk feel unsure... some new routes, some short runs and some 30 minute runs are great for building up our new running legs and our stamina and strength!
Hello! I’ve finished my week 9 run 3 this morning and managed to get to the magical 5k for the first time! I’ve found this app and forum a massive support and I am ever so pleased with myself! Onwards and upwards, although not too steep an incline please 😉😂😁🎓
Morning, I've just completed my last run this morning after breaking my rib in January, this is the third time Ive completed C25K in 3 years but Ive never managed to maintain the weekly runs. I need another target to keep me going!
Hello, this is DaDancer and today I completed W9R3 to complete the programme so I've surprised myself and GRADUATED! I'll look forwads to receiving my 'trophy' in due course. Many thanks!
Hi Oldfloss - I graduated today - felt good towards the end so carried on to hit the elusive 5K (well 5.14) in 37 minutes. Lovely run along the Camel Trail in North Cornwall 😊
Graduated today, in no small part down to the amazing support on this forum and the fabulous, knowledgeable administrators. Thank you for all your wise words.
A bit late in asking for my graduate badge. I graduated on the 4th June 2018 😆 but I’ve just realised I never asked for a badge. So, please may I have one please 😀
Hi, I just finished week 9 this morning. What a great feeling! I jouned a parkrun on saturday and did the 5k, so this morning's run was just the icing on the cake.
Now to keep going for a 10k in October (i think I'm crazy!).
Hi I have just completed wk 9 run3 this morning and got the full fireworks. My username is brooncoo please can you send me my graduation badge. I will be 60 in two weeks time and having never run before apart from school, never imagined I would have run and completed Couch to 5K.
Thanks for all the posts and inspiration along the way.
Hello! Completed W9R3 (actually for the 2nd time!) so now feel super happy to have graduated! Really need the motivation to keep on going this time and keep it up.
My best moment is when I've been out before everyone else has got up, come home and had a shower and then have my cuppa back in bed .
Thanks to these forums for all the tips, support and of course trainers Laura and Jo in my ear!
Hi Oldfloss, I’ve just completed my graduation run and would love to have my badge.
Thanks to all the admins for keeping this fab forum going, I wouldn’t have completed this without it. I know how much time and effort goes into the admin and I’m sure I’m not the only one who really appreciates the time you give up. Thanks.
Hello! I completed my graduation run this morning - and I still have a big grin on my face. I could never have done this without the advice and support of this forum - I haven't posted much by the words of encouragement for other people kept me going. A huge thank you to everyone, and I look forward to continuing my journey on Monday - running for pleasure!
I graduated on Wednesday but my phone died five minutes before the end so it didn’t register but I’ve done it again today with a full battery charge! I’m as pleased as punch!
You lucky bugger! I live at the furthest point from the sea and I hate being land locked. I used to live a 5 min drive from it and scuba dived, once the sea’s in your blood, that’s it!
It’s been a wonderful month of graduations and achievements. I will not forget my graduation in June 2019. Wishing everyone success with their consolidation plans.
Hi! I have just completed my C25K journey! I am so chuffed. Thank you for the support this forum gives. Please may I have 'Graduate' next to my name now?!
JH240 Can’t believe it at the age of 66 completed couch to 5K and have now done a Parkrun and the Edinburgh 5K having never ever been interested in running, love the feeling.
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