Woo hoo!!! CONGRATULATIONS!!!! You are a superstar!!!
You have achieved something wonderful..fantastic and amazing!!!!! You can now run for 30 minutes continuoisly! You might have sailed through it or you might have found it a challenge but YOU DID IT!!!!! And for that you deserve a badge..a shiny new badge and this month it is my honour to award the badges for Feb....I remember the feeling well and I remember the smile on my face that lasted for days, I was so proud of myself!!! And we, the admin, are proud of you too!!! This is the first time I have had the pleasure of presenting the graduation badges on C25k so I am going to do my best to get them to you ASAP, I know how important they are!
Please leave a comment below to request your Graduate badge.
We hope you will continue posting here in the Couch to 5K community, sharing your experience with the new runners working through the programme, and updating us with your progress as you consolidate your 30 minute runs.
Speaking of progression, we have a new monthly CONSOLIDATION CLUB for new graduates who are looking for some motivation...consolidating, running 3 x 30 min runs a week, can be hard work on your own and we are here to help as and when you need us...so if you find yourself flagging why not pop in and say hi!
Graduate Certificate designed by the lovely RunaroundSue!
Please note that our badges are visible if you are logged into the Couch to 5K community via a web browser, but unfortunately not in the Health Unlocked app.
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Mummycav
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Hi, today I completed run 3 of week 9 and I am a graduate! I feel great about that, but still find every footstep a struggle of mind over body. I am going to continue though and will consolidate like mad. 😀👍🏼
Hi Clawdia , congratulations on your fantastic achievement, you should be really proud of yourself and even though every footstep feels like a struggle you still carried through your graduation and that deserves an even shinier badge!!! Well done..time for some consolidation now...don’t forget to stay slow and keep your rhythm x
Hi !I also graduated today, & suprisingly really enjoyed every run! I started C25k as a personal challenge, but will definitely continue..it's given me so much more than I ever thought it could. This forum has been invaluable even though I've not posted myself 😊 Thank you all for such brilliant advice!! Xx
Hello, just graduated as completed W9R3! Yeah! It’s taken me 4 months (spent Nov & Dec doing 9 W7 runs😱😜) but I have finally got there. Really good programme and having access to this on line community helped. Just need to consolidate and perhaps join a local running club?! As someone that thought she disliked running this is an achievement. Thank you.
Well done Zeldas_walker ...it doesn’t matter how long it took YOU HAVE DONE IT!!! Woo hoo!!! It certainly is an achievement!! Def carry on with 3 x 30 runs for a couple of weeks or until you feel comfortable...If you find you need a little support the consolidation club link will help...let us know how your running is going and yes, this forum is fantastic! 😁😁
Finally completed week 9 on January 25th!! Was honesty expecting to have to re do a few runs as had 10 days without running due to a relentless cold, but I didn't! It was a great run and my consolidation run was my best time yet! Still not quite at 5k in 30mins but thats the next goal! Followed by a 10k in May too! Who would have thought running would make me so happy 😂👟
Hi LittleRunningShoes ...sounds like you’ve really enjoyed yourself and that’s the beat feeling ever!! I remember jumping up and punching the air...then sitting down and crying tears of joy when I did my graduation run!!! I have never run 5k in 30 mins 32 is my quickest but even then I think it was a blip!!! I can run for 30 mins though and so can you, doesn’t matter how far yet, just enjoy your new found ability & yes, you can work on distance later. Well done, you’ve definitely earned your badge 😁
Hi Mummycav , last Thursday night I completed W9R3 of the couch to 5k programme. Felt so good with myself I immediately signed up and did my first Parkrun on the Saturday morning at Nostel Priory, near Wakefield. Even managed to get round in under 33mins so was well chuffed with myself. I really intend keeping on with this so could I request a graduate badge please? A big thanks to this community for their encouraging posts and to the excellent app with the help of Jo Whiley in my ears helping me to stick with it.
Hi YorkiRob ...you’re not too far away from me, A fellow Yorkshire runner!! That is a fantastic parkrun time, my fastest is about 34 mins...but I’ve only managed that once...you sound really enthusiastic and like this is something you really want to continue and that’s just brilliant!! Wear your badge with pride 😁😁😁
So excited to have finally graduated couch to 5k - it's been hard but enjoyable too!! I couldn't see myself ever getting to running 30 minutes in one go when I first started out but gradually over 3 months or so I've finally got there. Not quite at 5k yet but not far off.
Woo hoo Willimarina66 , very well done to you...like I said in my post some people sail through and other find some of the runs hard but that makes it all the more special!! Just because it’s a 9 week programme doesn’t mean to say that’s how long it should take, you know your limits and if repeating weeks means you’ll get through then that’s what you have to do..I did...it took me longer than 9 weeks..and don’t worry about distance, you can work on that later...3 x 30 min runs for a few weeks to consolidate and don’t forget there’s the CC link if you need it...enjoy your badge 😁😁
Great stuff -Steve- ...doesn’t matter how long, you can work on your time and have something to work towards at parkrun..enjoy wearing your super shiny badge 😉
And so you should be WeegieBurd ...woo hoo, you’ve made it and fought off the lurgy too!! Enjoy wearing your badge...might need some sun gogs on it’s that shiny!! Well done 💪🏻👍🏻👏🏻
Hi! I graduated last Thursday and I am so proud of myself! 🤩 I never ever thought I would be a runner and here I am graduating!
That last run of the program was the best yet in that I really enjoyed it and I saw my friend drive past me 3 minutes from the end and she was the friend who inspired me to start running and I burst into tears..it’s not easy to cry and run at the same time! I had to hold back the tears until I got to the end and then burst into tears again I was so happy to have a achieved the goal..I was so emotional and just proved to myself that if you put your mind to it you can do anything.
It’s been a great program and thinking back to those first few runs I really never thought I would get through it. Thank you so much for all the support and information on this forum..it’s been invaluable..now the challenge is to keep it up 🤩
Aw Chicashine , I’ve got goosebumps reading this!! I know it’s hard to run with tears I’ve done it many times!! When I run along the canal I go past what I now call my ‘victory steps’ where I sat and wept when I ran 5k for the very first time!!! What are we like?!! Very, very , very well done to you, it’s an amazing achievement and one that you should be very proud of!! We’re all very proud of you and I bet your friend who drove past you is very proud of you too!!! Happy shiny badge day to you xx
I’m a graduate! I can’t believe that I can actually run.... still worried that I didn’t really do it....maybe a ‘one off’! So determined to continue.... I completed week 9 a few weeks ago and found that after that trying to run without LAura difficult so went back to week 6 to try to build up again... I’m now at week 8 and having found this great site to help and encourage me feel like I have new ‘wings’! Actually enjoying running!!
Well done Anniecycle ..nothing wrong with going back in the programme just to cement the fact that you CAN do it and you ARE a runner!! I did 5k using week 9 run 1 the other night l, just because I can 😜 It is hard to believe when you think back to those earlier runs, puffin and pantin our way through...but here you are, a graduate!! Fantastic!! Happy shiny new badge day to you 😁😁😁
I’ve made it! Did it a bit backwards (typical me!) as got stuck on once-a-week repeats of W6 since clocks changed , then got persuaded into doing my first ever Park Run on New Years Day & amazingly have been doing them pretty quickly ever since!
Still felt I had unfinished business with Sarah Milligan though so as I happened to be working from home this week, I managed the three week 9 runs so now it’s official😀 I can’t honestly believe it!
I have to admit to hating nearly all of the running but loving the sense of achievement after each & every run😀
Haha...I love it, admitting that you don’t really like running but love the sense of achievement...I think a lot can relate to that 😁 Well done to you for sticking with it...enjoy your shiny badge 😊
Done it! After a 20 year break from running it feels really good to be back. On to 10k now, but I will miss Sarah Millican encouraging me, so I will carry on using week 9 for 30 minute runs.
That sounds like a good idea Doran1960 ...and that is a heck of a break from running!! What made you pick it up again? Or more importantly what made you stop?? I’m glad you are back to it and feeling the love again!! Well done on your achievement...a few consolidation runs and then I’m sure 10k will be yours!! 😁
An approaching 60th birthday and the desperate need to shed some weight for my son's wedding this year conspired to force me to sort myself out. I had forgotten how good it feels to be fitter. I can't remember why I stopped - I just got out of the habit.
Oh I love a wedding!! And that’s a great excuse for you to stay fit now...and I’m sure you’ll be much happier now that running is back in your life 👍🏻🏃🏼♀️
If someone had told me ten weeks ago that I would ever run for longer than a minute I would never have believed it. But here I am, not only running for thirty minutes, but on my second-to-last run managed to do 5k, sadly just short on my final run though. The C25k plan and support on this site are amazing, thanks.
Whoo hoo!!! Well done Chris--B ...brilliant that you’ve managed 5k in that time too, you can def work on that being a regular occurrence now!! A few consolidation runs for you and who knows what’s next? And oh, those early runs...phew, I thought someone would ring an ambulance if they saw me!!!! You’re absolutely right Chris...C25k is fantastic and I couldn’t have done it either without the people on this wonderful forum 😊..... congratulations!!!
Well done Fleakie , that’s an amazing achievement and on the treadmill too! Better that you didn’t go out in that weather today, the wind has been crazy and you would’ve been blown away! Happy shiny badge day 😊
Congratulations Suesixty ...doesn’t matter about the distance it’s all about the running for 30 minutes and I bet you couldn’t imagine yourself doing that a few weeks ago could you?! Like you said, you can always work on your distance...a few consolidation runs and just enjoying running just because you can with no pressure and you will be running 5k before you know it...happy shiny badge day to you 😊
Having stopped playing sports years ago, was feeling like i should get moving.. W1 R1 looked pretty easy really but was shocked at how difficult it actually was - and it highlighted my fitness level right there.
I had a few breaks along the way due to illness but have happily kept going and been surprised at the invigorating lift after each run.. finally completed,and on with consolidation runs aiming for a Parkrun in a few weeks.
Not posted before but read and encouraged by the forum support so big thanks to the whole community. Inspiring and practical. Peace.
Yey, well done LS57 , I can def relate to the first runs being far more difficult than you expected, I thought someone would ring an ambulance for me if they saw me puffing and panting!!! But, you’re here now, a graduate, you’ve done it and have a shiny new badge to prove it!!! If you need any help at all with consolidation, there’s the new consolidation club if you click on the link above, they will help keep you motivated if you need it but, by the sounds of it, you’ll be just fine!! Happy running 😁😁😁
Yey!! Well done Snodrop ...you’re right, this is just the beginning and it sounds like you’re going to enjoy it too!! I am sure you gain so much from running..happy shiny badge day to you ☺️
Oh WOW!!! Well done Plutonium , what an amazing achievement...and in this awful weather too?! I’ve just read you graduation report and it’s fab I have to say!!! And I agree with you when you are singing this forums praises...it’s just full of flippin happy runners and it’s infectious!!! Happy shiny badge day to you 😊😊😊
Yay!!!! fantastic MrsRDj ...I’m presuming the weather is being kind today where you are? As I read your post the sun came out!!! Happy shiny badge day...what a fabulous achievement!!! 😊
Hi, I've just completed W9r3 after a stuttering start to week 9 but I've finally made it! Not quite at 5k in 30 mins - about 300m off according to Strava, which is REALLY frustrating - but never mind, that's the next challlenge.
Yey!!! Fantastic news FurryStu , what a great journey you’ve had, I’m sure you’ve surprised yourself along the way and today it’s all worthwhile...you can run for a whole 30 minutes and that’s the aim of the plan...you can work on your distance while you enjoy your new found ability...happy shiny badge day to you, enjoy the feeling 😊😊😊
Good morning GUYS!!!! I have just completed my graduation run: my 3rd run of 30minutes..well 33mins if you count the hiccup in connection. I have enjoyed this series SO much and want to thank you for your increments being so manageable. I was right to take it easy in Winter as I NEEDED to repeat some weeks until I felt ready. I am so glad I did because when I slotted in in Week 4 everything ramped up quite sharply. I got great encouragement from your team when I was ill. I found on my return that I had maintained my level and not gone backwards at all. I was amazed. I have already got my phone supplier to start this programme. I must pop in and see how she's getting on. Thanks again x Parktrotter
Yey!!!! Well done parktrotter , what an amazing achievement? Who would have thought it possible to run for 30 mins? But you can and you have so you deserve your shiny badge. How fab that you didn’t lose your fitness after your break and that it all went well on your return...happy running to you 😉
HI Val183 , well done on getting so far in the programme but to earn your badge you have to complete all the runs so if you’re already at W8r2 you’ve got another 4 runs to do to get your badge so be sure to come back after your w9r3 😊
Thanks Mummycav. I’ve remembered to graduate this time around. If I remember correctly, I saw you on here back in 2017 on my first time. Thank you in advance for my graduation.
Yey!! Well done ziggyarbon ...I have been on here since 2017 so you’re probably right...nice to see you back again...and still running!! Enjoy your shiny badge Zig 😁😁😁
Me please! I finally graduated a couple of weeks ago and I am still running, up to 35 minutes so far. Not quite doing 5K each time but I'm slowly building up speed and hope to do a 5K in the next 6 months. Find it easier on the road; not a fan of the treadmill. Definitely echo was others say about making sure the mind is in charge over the body, as sometimes I'm amazed I have got beyond 5 minutes! Onwards and upwards!
Hi Knottylocks , congratulations on your graduation!!! Another happy runner!! Don’t worry about your distance at all, you can work on that at a later date but for now, consolidate your runs and just enjoy yourself while wearing your shiny new badge!!!
Yey!!! Isn’t that a great feeling??!! Congratulations on your graduation, enjoy some consolidation runs and then who knows where your running will take you 😊
Aw rosierun , that’s a lovely thing to say..and I have to agree everyone is wonderful on here and there’s help, advice, inspiration and just niceness by the tonne and that is priceless...well done on your amazing achievement, consolidation runs for a bit now and then who knows what next, whatever it is though, just keep posting on here and let us know how you’re getting on 😊 Happy shiny badge day to you
Yey, well done Boabba , you have achieved something amazing and you should be really proud of yourself...distance is something to work on if you feel you want to when you’ve done a few consolidation runs and if not, it doesn’t matter, some people are just happy running for time rather than distance and sometimes it’s best just not to have a goal and just run for however long you can...enjoyment is the most important thing...enjoy your new shiny badge 😁😁
Hi I’m not sure where I should say that I completed week 9 run 3 yesterday to get my badge.? I’m so excited I’ll continue to run 30 mins a day. I’m training for Cardiff half in October
Wow, that’s fantastic Sisterac3 ....that’s a great goal to aim for!! You can have your shiny badge with pleasure...30 mins a day might be a bit much though, hopefully you meant 30 mins 3 times a week as part of your consolidation??
Absolutely brilliant Newyorklondon ...it’s such an amazing feeling! A few consolidation runs and then who knows where your running will take you?!! Congratulations
Hello, I finally completed week 9 this morning. I am a graduate and now to find ways of keeping going 3 times a week I'm planning to include a park run as part of the 3 in a week.
Thanks for the couchto5k app and being motivated by Sarah Milligan.
Congratulations Smudgerz888 ...3 x consolidation runs a week is just the ticket to keep you going and park run is an excellent choice for one of them & keep posting to let us know how you’re getting on...enjoy your new shiny badge!!
I did my week 9 run 3 today! Due to a broken ankle and bereavement this is my third (& a half, as one attempt was only 3 runs long !) attempt over 3 years!
I am 7 years post-cancer treatment and NEVER thought I would achieve this!
Am so grateful for all the support on the forums. Sue
Wow SueAK ...you have had quite a journey already...we are SO proud of you..and you ought to be proud of yourself too, this is fantastic and it’s stories like yours that put everything into perspective, complaining about the wind and rain is nothing compared to what you have had to overcome to get your running in...what an inspiration you are?!! I have had the elves polish your badge an extra day for that extra shine...congratulations to you...keep us posted so we can share your running journey with you xxx
Hi, despite my belief to the contrary, I actually completed W9R3 today! I fully intend to continue with this running malarkey, and to stick around here offering support to people in the same way they supported me along the way. I’d also like to say thank you to all the admins, for the advice they give and the way they run this great forum - thank you ☺️😁
Aw, congratulations Wenderwoo and thank you for your thank yous...and I have to agree, this is the best forum IN THE WORLD!!! we had every faith in you completing the programme,...and it’s so lovely of you to stay part of the forum and offer your advice and encouragement that means so much to lots of people....happy shiny badge day to you xx
That’s fantastic JaneJaneJane absolutely well done to you, so you kept going until you reached 5k? Super duper! If you carry on with a few consolidation runs you will be running that 5k even quicker before you know it! If you need any advice or support there’s always the consolidation club, you can chat along with other new graduates and see how they’re all doing too. Enjoy your new skill and your new shiny badge 😊
It’s my pleasure to pin your badge on you Snodrop , sounds like you’re enjoying parkrun as part of your consolidation, that’s a great way to keep an eye on your progress...well done to you 😊
Yey, fantastic layzellm !!! Good for you for braving through the dark cold mornings, what a team you and Laura make?!! Keep posting and let us know how you’re getting on 😉
Woo hoo!!! YOU DID IT!!!!!! Another happy graduate...congratulations and well done to you Ppflamingo ..you have achieved something amazing and I hope your smile lasts all day!!!
Very proud there was I could have put on graduation post but forgot because I was so excited 😆 weeks out with injuries and other things but I got a PB as well so can’t complain and run a full 5k 38.02 min not the fastest but I will take it 🏃♂️and thank you
Just graduated! Had a slight panic yesterday as I got a cold and was terrified I'd be out of commission for ages with just one run to go. Thankfully shook off the worst of it and decided to go for graduation tonight. Took it very slow but did manage a sprint finish with a smile🙂. What a journey!
Oh well done to you paxlm ...what a trooper you are, sometimes these things have to be done, what a shame it would’ve been if you’d have been knocked off your feet with one run to go?! Thank goodness it turned out ok, I think you deserve a couple of extra days rest just to make sure!! Enjoy your extremely well deserved shiny badge and the happy graduation feeling!! 😊
Yey well done BOBOZ , yes sometimes, even after plenty of moaning and groaning our bodies just have to do as theyre told!!! And it’s worked out well for you because you have nailed it!!! It’s always good to have a goal i.e distance, speed etc after a few consolidation runs...congratulations to you!! 😉 There’s a couple of links in my post for you to click on so you can share your journey, ask for advice and just be inspired
Morning Claireep , you have definitely come to the right place, your shiny badge is right here and it’s my pleasure to pin it on for you!! Congratulations and very well done to you 😊
Yey!!!!!!! This is an excellent acheivement...not only are you a graduate but you are a runner and a fully fledged member of this wonderful forum where inspiration, advice and encouragement are here by the shed load!! You certainly can have your new shiny badge...I’m sure this is only the beginning of a long and happy running journey for you...woo hoo!!!! Congratulations 🥳
Well done to you PolicefoxLyn ...you are doing just the right thing, consolidation is important just to cement the fact that you are now a runner...I thought there was a shiny badge waiting for someone and now I know who!! Happy running...and don’t be a stranger on here, we like to hear how our new graduates are getting on 😊
I completed W9R3 yesterday morning Under the cloak of darkness as all my runs have been! My target now is to build confidence to run in the daylight when I might be seen :-0 I'm going to have to as the days are starting to get longer! And to do a parkrun - I know so many people that do it and none of them would think of me as a runner so the 1st time will be a bit daunting....
Congratulations krs5 ...what a great end to the month....I wouldn’t worry about being seen AT ALL!!! What you do when you’re running is amazing and you never know, you might just inspire someone else to take up running too..and definitely don’t ever be afraid of parkrun, there are people there of all shapes, sizes and abilities...some people walk, some people run, some push prams so however you do park run you will fit in just fine...let us know when you’ve been!!! Enjoy your graduation day and your shiny new badge ⭐️
Hi I finally completed this wonderful programme. It's been hard going but achievable which is the best thing ever. Back in January when I was running for 90 seconds and how much a struggle it was to now be able to run for 30 minuites simply amazing.
Thank you to this forum for giving me the support to be able to actively change my lifestyle and in the process learn how to run. Forever grateful! Can I please be recognised as a graduate now 😁
Aw congratulations and very well done to you Lynnie18 , it truly is amazing being able to run for 30 minutes!! Who’d have thought it?! Oh, I remember puffin and panting in those early runs worried that someone would be able to see my lungs trying to make their escape!!! Phew, I’m exhausted thinking about it!!! This forum is as wonderful as the programme and all the people here are the best...we all keep each other going and are genuinely interested in each other’s journey, I for one wouldn’t have made it without my forum family!! It’s my pleasure to pin on your badge today 😊
Round 2 of C25k and I did it! Graduated 2 October last year but then i had an ankle injury so... Very pleased i have managed to graduate again 😊 A very happy runner indeed.
Yey!!! Well done Sonia52 ...that just shows how determined to be a runner you are and now YOU'VE DONE IT!!! AGAIN!!! You should be very pleased with yourself...congratulations and happy shiny badge day to you 🥳
Hi, I might be a bit late on this post as it's now March, but I actually graduated a few months back and have been lurking in the bridge to 10km forum since, so thought it was about time I got my badge :). Thank you!
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