EDIT: Closing comments on this old post! Please see the latest Graduate Badge request post in the 'Pinned' area: healthunlocked.com/couchto5...
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Roll up, roll up! Get your badges here!!
It is my honour and privilege to award your badge this month and I am almost as excited as you are! 😁
Congratulations, fellow runner! This programme has now given you a new ability that can, and will, take you far.
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. We aim to get it to you within 24 hours..............but it might well be considerably quicker.
Please be patient and don't message admin about your badge.........we are doing our best.
Please feel free to download and save the above Graduation certificate that has been kindly designed by RunaroundSue. (I still have mine on my fridge!)
Just to clarify the position of earning your Graduation badge.
To get your badge, you will have completed the full 9 week training plan 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 at week 9.
To ensure that it is fair to everybody, please do not ask for your badge until you have completed Week 9 Run 3.
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 continue to contribute; you can join Bridge to 10k and Strength and Flex forums and still see posts from them all in your feed.
I'm over the moon to have completed the final run for week 9 this morning. My longest run was 4K in 30 mins (wk9 run2). Today I ran 3.6k because of very strong head-on wind! but I'm very happy with that. I only had to repeat 2 runs in week 5 due to a health matter, otherwise I followed the programme straight through. Never run before...I'm 63 and feel great!!! Please can I have my graduation badge Thank you. My user name is Starpark.
It was great today and was big step as during my previous run I did 3.7km maximum.
But I usually run over hilly area next to my house and parkrun today was flat so felt much easier. I felt super anxious and a bit like imposter there... most people were much more experienced and much faster. But I dod something incredible for ME! Already signed up for the bridge to 10K I got the running bug.
I finally graduated C25K yesterday morning in splashy weather and after a week and a half break for e-coli and a bad chest before completing runs 2 & 3 of week 9!
With the 5 min walks either side I covered 4.49km and was so pleased with my fastest pace yet 🏃♀️
Will attempt my first Park Run very soon.
Thank you to such a wonderfully supportive community and a very well designed programme.
I did my final run of C25K today- took me about 5 months and I only ran 4.5km but I’m so proud of myself! In June I couldn’t run for more than a few seconds without having to stop!
Go girl!!! What brilliant jobs we have GoGo_JoJo , you giving out badges, me doing the quest?!! Who'd have believed it?!! I want one of your special badges!! X
Hiya, nope, it's there I can see your badge next to your name 👍🏻
It will only show in C25K, not on Bridge to 10k, but also I believe if your using the iphone app you won't see it, try using the website, you should see it there.
Hello, I did my last run in October. It was a joy to complete week 9. I am now consolidating with a few weeks of 3 x 30 minute runs before I start the journey to 10k.
Completed week9 run 3 today. Still amazed that I'm able to run 5k! Need to practice more running outside, as I find it mentally harder than on the treadmill (have to fight the urge to stop and walk when outside!).
Hi GoGo_JoJo, I'm excited to confirm I have completed the C25K programme (as required) with my final Week9 Run3 yesterday. 30 mins run, 3.26k distance and 9.12pk pace. I would please like to claim my graduation badge. Thank you and the other Admins for such a well run forum which has helped me achieve this.
Right, going to check out the 'whats next' link above 🏃♀️
Hi, I completed the C25K in September but have not requested a graduation badge until now. I’m now running for 30 minutes three times a week. It’s fair to say I’ve got the running bug 🙂 Novice64
I’m an thrilled to say I have graduated this morning! A complete non runner 9 weeks ago, to now running for 30 mins!! Now to progress to 5k in 30 mins xx
I graduated the c25k this morning! I've gone from being totally unfit to running continuously for 30 minutes and I really can't believe it! Now on a mission to run 5k in 30 minutes but with the help of this forum I'm sure I'll get there!
Mumwillrun - I did it - never thought I would’ve been able to run 30min or complete the C25K. Absolutely amazed and very proud of myself - and I’ve managed it before my 50th year - just need to keep going - so close to the actual 5k mark
Fantastic! Well done! Many congratulations to you!
Enjoy your achievement and your new ability! I have no doubt you'll reach your 10k in time for your May challenge, just keep taking it steady all the way.
Celebrate and be proud; you've done great 👍🏻😁
When you're ready do check out the what next guide too
Hi Plodder75 has completed W9R3 and graduated! Not been very vocal on the forum but big thanks to all the volunteers whom run it and give good advice - couldn’t have done it without you! X x
Yes!!! Final run completed in the cold this morning. 🤗🥳
I can’t believe that I’ve gone from hardly being able to run for a minute to running 5k in 30 minutes in just 9 weeks. This really does work so if you’re just starting out stick with it and keep going. It will however have some weird side effects such as packing running gear when you go on holiday and getting up at some silly hour on a Sunday to get a run done before the rest of the household wakes up.!
Good morning! What a way to start your Sunday! Well done! Many congratulations to you on your graduation!
It can feel more than a little strange at first, we spend so much time at the start thinking we can't, or just won't complete it for all the various reasons our gremlins throw at us, so it's really quite something to make it to the end (and we're still breathing!).
You should be chuffed, celebrate! Be proud, tell the world, or at least anyone who'll listen! Enjoy this great achievement, and your new ability. 👍🏻😁
Graduated today.. from C25K !!!took me nearly 12weeks and not yet at 5Km ( 3,8 km) but definitely at 30minutes after 9WR3. Thanks for assigning me a badge at your earliest convenience.
Hi, I've just completed C25K this evening! With a 3 year old a 6 month old I'm feeling pretty pleased with myself! Managed just over 4k in the 30 minutes this evening so slowly getting closer to the 5k mark and park run. Can I have my badge please 😊
Congratulations especially that you did it while having 2 little boys! My girls have similar age gap to your but I only started running when my youngest was 3.5y! Couldn't commit the time before that. Very well done for your commitment and motivation! Go Mummy
Ah thank you, it hasn't been easy to commit the time and 99% of the runs have been once kids are in bed and husband's home but that time out of the house, just me, has been my sanity!! Well done to you too, sounds like you've got a lot going on too! How are you finding the bridge to 10k programme? I'm contemplating starting it in the New Year
Same as me - mostly evening runs when kids in bed! Once I got to running 5K it got much easier. I now run 2 shorter runs in the evening mid-week and then do longer run on Saturday afternoon - which felt impossible to fit with kids but actually it came quite naturally.
I also started doing junior parkruns with my 5y (did the 3rd today) and she got into running too now.
I'm not really stressing about it and just going with the flow. Running became such a relaxing pleasure - 'me' time to help me keep my sanity!
Graduated last week (again😉) ! Completed all three runs and now on week one of the consolidation runs. Feeling good. Slow but sure🏃♀️🏃♀️😊. I aim to run like this for three weeks and then move to stamina and maybe speed up a little. Baby steps! Just so happy to run for 40 mins without stopping!
Today is the day I completed the C25K programme. I started on 29th August and have had hernia surgery since then, but I am now a GRADUATE and so proud of myself.
Hi - I graduated last week, it took me 11 weeks altogether as I had a dodgy knee but got there in the end! I was doing 4.3k in the 30 min runs. Today I went out for my first run as a graduate and did 5k in 37 minutes. Happy with that! Please may I have my badge?
Finished the final third run today and hope I've said goodbye to my lardy arse forever 😀 many thanks (I haven't done anything approaching a run for nearly 45 years) Thecustards
Hi I'm bobbydazzle! I actually finished the c25k a couple of months ago! I now run 5.5k 3 times a week with the 5 min warm up and cool down! I'm 50yrs old and 12months ago i could not run for more than a couple of minutes! Thank you so much for this fantastic life changing program
I'm very pleased to say I finished week 9 tonight with a very hard run on very muddy trails. I bought some new shoes today in preparation as the trails have been getting progressively worse this week; I could hardly stay upright on Tuesday's run because of heavy mud, but today with my new Inov8 Roclite G 290 shoes I had no such problems.
Not bad for someone with severe osteoarthritis and McArdle disease who struggled to run for 60 seconds as recently as August.
Hi, this morning I completed week 9run 3 😀😀 and kept running for a further 5 minutes to make it to 5K. I still can't believe it is really me actually running!!!! Fantastic programme with lots of wonderful support and advice. Perhaps now I will be brave enough to run during daylight instead of having the coverage of darkness in the early morning.
Hi. Glad to say that I am now a 30min runner and a graduate of the course. Quite amazed I've been able to do so in my 50's after being sedentary for so long , it's a kind of magic i think! The course is sheer wizardry.
I did it! Can’t quite believe it after taking 3 attempts to complete w1 r1 I completed the w9r3 on Wednesday and this morning I carried on to see if I could run 5k. I ended up doing 5k in 41mins, way off the 30mins but it’s a start and I’m super proud of myself!
All the best people do the happy dance! 👍🏻😁 well done on getting through!
Many congratulations to you on your successful graduation! Celebrate your fantastic achievement and this wonderful new ability, it will really take you far.
Hello I Am LeeU's wife, And Oh my goodness It hasn't sunk in yet but I graduated this morning! This is my first post on the forum. And even though I have had a few set backs with health issues, mainly asthma, the weeks seem have flown by since I started c25k. Even though I don't usually post, LeeU does keep me up to date with the forum. So I would like to say a huge thank you to each and everyone of you all for all of your support and encouragement. It has helped me immensely. Also my dear hubby LeeU without you I wouldn't have started my journey and got this far.
I was always the kid sitting on the chair watching classmates enjoying PE, now I can say take the chair away, I'm joining in.
So Thank you everyone and please may I have my graduation badge. With my full name Janet U if possible
Hi Janet! Welcome aboard, and what a way to get you here! Very well done on all your efforts, I know it hasn't been easy by any stretch!
I've amended your full name as we don't want you picking up any stalkers 🤣 if you download and print the certificate you can write in your full name. I'm attaching your special silver badge to your name now which shows you've graduated on every post you might make.
Many, many congratulations to you on your successful and fantastic achievement. Enjoy this new ability, it will literally take you far! 👍🏻😁
Done it! Took me a while, I started at the beginning of September, but finished in style today with a PB of 35.02. It felt good, but didn't realise I was going that well, it was mainly down to the sunshine I think.
What a beautiful day to finish on, a really lovely wintry day! 👍🏻
Very well done, the end does sneak up on you like that. Many congratulations to you on your successful graduation! Celebrate your fantastic achievement and your new ability!😁
Yes, Parkrun is a great follow on but also check out the what next guide for other ideas
After my Take 2 post on Friday, I couldn't fail W9R3 for a second time so very pleased to say that it's done! My GPS tracking isn't accurate but I have run further today than my last two W9 runs over the last week. Soooooo happy to have finally got the trophy on my app.
Almost messaged during my cool down walk as so excited but managed to come in and shower first so I'm shiny new ready for my badge.
Good timing, was just having my lunch! There you go!👍🏻😁
Many congratulations to you on your successful graduation! Enjoy that excitement and your fantastic achievement! This new ability is yours to develop as you like, and it will take you further than you can imagine 😁
When you're ready, do check out the what next guide too
Hi JoJo, I'm more of a reader than a poster - sorry. I completed week 9 at the end of October, and have done 4 park runs, with my first 5 k achieved on my birthday 9th November, yeah me!
That's brilliant! What a birthday present to yourself! Quite all right, you don't have to be a big poster but we like to make sure everyone getting their badges has done the whole programme.
Many (belated) congratulations to you on your successful graduation! You've already celebrated 😁👍🏻 but we do hope you continue to enjoy your wonderful achievement and this new life changing ability!
I graduated 2 weeks ago, loved the programme! I did my first park run on Saturday in 36.38 so working towards improving my time but not obsessing and still enjoying running and looking forward to spring weather already!
Hi everyone, I’ll post separately about my experience, but I thought I’d join in here to say that I’ve now finished the programme! A few weeks ago I could barely run sixty seconds without feeling like I needed to stop, and (I know you’re not supposed to do this!) last week I challenged myself and ran not just 5k, but 10. I say that not to boast - just that it’s amazing what the body can achieve with a training programme like this. As Sanjiv said along the way on the podcast “You can do this, you’re doing great!” 👍
Many congratulations to you on your very successful graduation! Enjoy that sense of achievement, and this brilliant new ability! It really will take you far, if you let it 👍🏻
Do check out the what next guide too for the best ways to move forward in this next phase
One foot in front of the other, that's how you did it! 👍🏻😁 very well done, just needs some perseverance.
Many congratulations to you on your successful graduation! Enjoy your fantastic achievement and this new ability, it will really take you far if you let it.
I have (finally!) graduated and so happy! I've managed both a 30 minute continuous run with Michael Johnson keeping me going, and this morning I ran the entirety of 5km (which took 42 minutes). So a double of sorts!
"Could"?! Sorry... you're already addicted! 🤣👍🏻 it's ok, so are we welcome to our world 😉 just wait and see what else you manage in time. Life will never be the same! 😊
Fantastic! Very well done! Yes, it's an amazing feeling 👍🏻😁
Many congratulations to you on your successful graduation! Enjoy your celebrations, it's a fantastic achievement and a new ability to take forward in life.
Hi. I completed W9R3 on 24th November 2019. Please let me know if I need to do anything else to get the Graduate status beyond sending you this message?! Very excited!!
Many congratulations to you on your successful graduation! Celebrate your fantastic achievement(s), and enjoy this new, life changing ability! This is just the beginning...
Double whammy! Very well done! 👍🏻😁You're our 85th successful graduate this month, you're in great company!
Many congratulations to you on your very successful graduation! Celebrate your fantastic achievement and this amazing new ability. It will take you far!
Don't forget to check out the what next guide too...
Thank you so much! Really glad I did this, I'll be aiming to get that 5k in 30 mins so will continue the run 3 to 4 times a week, just would love to follow another structured programme for a 10k....
Lovely final run last night in a bit of drizzle. First time since week 2 that I've been away from the park and on the roads around here and it was great! Easy run yesterday as I'm coming down from the 5.3Km I did on W9R2. Now looking forward to naked (no headphones) consolidation runs over the next couple of weeks. Yay; I'm a runner!
Don't worry! Yes, this is just another stop on the journey, you don't need to go faste, or further, if you don't want to but you'll keep travelling regardless 👍🏻😁
Hi, I'm Fireworkz😀 I graduated last night, in the rain and cold but what an amazing feeling!! Never thought I could do it!
Technically graduated a while back, with both 30min and 5km runs (not at the same time!) but didn't find the graduation thread coz I'm dumb
I'm starting the programme over again, sort of, because the intervals are well timed and trying to increase my stride length (and therefore speed) in the running segments; but that's after having consistently run at least in and off for a couple of months since I finished - which may have been back in August or possibly early September (!).
Be careful increasing stride length as this changes forces on your legs, knees and feet. Ideally you should work on increasing cadence instead; how many footsteps you do rather than longer striding.
Belated congratulations on your successful graduation regardless. Keep enjoying your achievement and your new ability!
I'm already at something like 158bpm on average (musician so I've checked this after my playlist got too slow) but with pretty small steps despite being 5'7". Changing to a slightly bigger stride seemed more natural to my body than trying to move my feet faster (I've tried the C25k+ podcasts which go up to 165bpm and it just seems weirdly frantic and I didn't actually increase my speed, just took smaller steps I guess?). But I'm only doing that once a week for intervals, the rest is comfortable plodding. And given that my intervals today were week 1 run 1 it was only 8min of the faster speed, with mostly walking and a bit of jogging between. 8min is probably safe - it's no more of a change than starting the programme in the first place was, and in fact slower because I'm only doing it once a week.
Have you got a reliable device to track cadence rather than just going by your music? I found over time mine increased to well over 170 from 140/150 ish. I'm short at 5'2" but there was definitely an organic increase as form and confidence improved over time. Of course cadence will vary on different terrain, slower on uneven/trail and higher on flat.
Either way, enjoy it, try not to get too hung up on numbers, it is still early days and your body is still adapting and finding its way 👍🏻😊
👊🏻🖐🏻😁 brilliant!! Very well done, and a nice evening for it too!!
Many congratulations to you on your successful graduation! What a journey, enjoy this amazing achievement and your new ability! You're going to have a new year like no other! 😉
Don't forget to check out the what next guide too...
Welcome aboard, I see you've only just joined the forum tonight. Would you care to share a little of your journey as I can't see that you've actually done the programme? We like to know that all graduates have actually completed all 9 weeks which is usually pretty easy to see from their history here...
Well done to all the graduates! Can’t wait to be where you are 😊
Hi, thanks for replying. You asked for my username so I can get the graduation badge... Username is Fireworkz. Looking forward to getting the badge. Going to do some consolidation runs then onto Bridge to 10k🙈
I think we've fallen into the twilight zone... you got your badge 12 hrs ago... 🤣 you're still on your graduation high aren't you? If you can't see it, check on the web as it doesn't show on the iPhone app...I blamed Apple 👍🏻😁
I'm glad to report that oaprunner completed W9R3 this morning! I had to wait until the frost had gone so there was no possibility of any slips. That was very frustrating, but a it was a lovely run in the sunshine to finish the week. I'll say a little more on the main posts, but, for you, I'll add that I'm all plant based too and have in fact been a vegan for the last 43 of my 68 years.
Ah fantastic! Final run in the sun is a bonus! Very well done! 👍🏻😁Plant power rules! I'm still a newbie but so glad I took the leap! 🌱
Many congratulations to you on your successful graduation! Enjoy your fantastic achievement, and this new ability, which will take you new and exciting places!
Hi I’m really pleased to say completed run 3 of week 9 last night. I did it last year with a group, but fizzled out during the winter. This time I intend not to let this happen
Hi GoGo_JoJo I completed the C25K back in the summer but never got around to applying for the certificate. So thought I would try and get it now. I’m still running three times a week for 45-mins at a time so keeping it up. My username is Dadthefish. Thanks
Many congratulations to you on your successful graduation! Celebrate your fantastic achievement and this new ability!
Enjoy doing both 5k and 30 min runs for a while and then check out the Magic plan on the Bridge to 10k forum for the next jump to either 60 mins or 10k.
If early mornings work for you (very peaceful) don't worry too much but I'm sure you'll find yourself wanting to run at other times when commitments get in the way. Your confidence will continue to grow 😊
Please do read the what next guide for even more tips on moving forward
Went out today on an icy morning and had a really lovely run, didnt want to stop so kept going for 35 whole minutes! W9R3 done!
Nowhere near 5k but I'm very contented, looking forward go my next run on Monday. Thanks so much to everyone on these message boards, I have been reading for weeks and very grateful for advice and kindness.
Well its been an incredible month folks. My quick reckoning says 99 badges allocated... that's just a brilliant and mind boggling number.
Since joining this forum myself I've watched the numbers literally explode. Sometimes it's really hard to keep up with posts, there's so many but I can tell you that allocating badges and watching you all succeed, especially at something we all doubt we can at some point, fills me with a unique pleasure and a hope that together we are actually changing the world, one runner at a time, making people that little bit healthier and happier.
So to every November graduate, it has been an honor, thank you. 💕
To everyone who has not quite got there yet... it's just a matter of time, we're waiting for you 👍🏻😉
I have loved C25K and now I’m a little bit obsessed with running! Found the first few weeks very hard but as I was eating the right things, ditched the beer 😳 and cycled twice a week, I even lost a few pounds, I have tried protein shakes, energy bars and recovery drinks along the way.
I celebrated with a glass of San Miguel , but guess what, I have list the taste for it ! Who would have thought !
My last run was amazing , I just couldn’t stop running! Felt great and even got quicker the last few minutes.
Technically you're a December... but as the post isn't up yet... I won't tell if you don't! 👍🏻🤣🤪 I have the occasional zero alcohol beer to pretend I'm joining in 🤣
Many congratulations to you on your successful graduation! Celebrate your fantastic achievement and your new, life changing ability!
Oops did I ?I was reading some of my threads and wasn’t sure if I’d applied for my badge .. I ll see if I can find it - I did a run in the pouring rain on Thursday .. I keep repeating the last weeks on C25K Laura spurs me on ! In the New year goina try and do more and do the 5k - thanks for your prompt reply 👍🎄🎄
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April 2018 Graduation Badge
