Right you 'orrible lot, fall in here for your graduation badge!!
While all we can offer you is a little grey smudge next to your name, with the word GRADUATE emblazoned on it, we understand the significance. It represents all your hard work and commitment over the last few months, especially at this time of year, when Ciara, Dennis and Jorge have done their best to stop you in your tracks.
So MANY CONGRATULATIONS all graduates.
Leave a message down below and your little grey smudge will be delivered as soon as is possible.........be patient, there will be a mad rush of New Year resolution graduates and the Brasso will be getting low.
Please read the guide to post C25k runninghealthunlocked.com/couchto5... for important general guidance for the next steps in your running career.
Also be aware that we also offer advice and support for new graduates in the Consolidation Club healthunlocked.com/couchto5... hosted this month by spectacular Sadie-runs and sensational Sandraj39 who will help you devise routes forward and plan the exciting future that awaits you.
Feel free to download the 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.
Please keep posting here, because it is your experience that spurs on the next cohort working their way through the plan.
KEEP RUNNING, KEEP SMILING!!!!
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IannodaTruffe
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As I was running today, on that amazing week 9 run 3, I thought "ooo! I can apply for the graduate badge!" A little bit of motivation through the last bit!
Chuffed to bits and so pleased to have found this forum!
Smug and pink, was a phrase that I picked up from this forum, which I believe describes the average C25k graduate.............chuffed to bits is another excellent description.
Graduated on New Year’s Day and only just found this consolidation group! I have been plodding along trying to increase my speed a bit - I am 56 so I am never going to do a sub 30 minute 5K but have managed to get it down from 50 minutes to 43. I prefer to run outside but since hubby got me a treadmill for Christmas I have mostly been using that (not many lampposts on my routes so mornings and evenings are very dark) and have noticed that I haven’t had as many knee & foot issues! Hope to get some new tips on here.
This is not the consolidation group ( you will find the link to that in the post above) but it is where you come to get your graduation badge.........so............Shazaaammmmmm!!!
I crossed the c25k finish line earlier this morning! Running towards a glorious bright sunrise made the final run of the programme all the more special 🔆.
Fantastic! Many thanks to you, the other administrators and, of course, the wider community for making this such a helpful and thoroughly positive forum. 👍
Whoop! I graduated (at last) on Saturday! Smug and pinks sums it up perfectly! 😂🏃♀️ I’ve been more of a lurker than a poster on the forum, but thanks to the admins for all their hard work and support!
Completely out of nondescript grey smudges, so I am afraid that you will have to make do with one of our highly crafted, silver medals, polished to a mirror finish......then subtly adjusted so that they don't stand out as being any different on the forum.......you can hardly tell the difference.
Hi, here I am getting line for my badge too please! And yes it was a new year thing but I don’t care... I did it 😁🥳.
Honestly thank you for this forum, I have rarely contributed or really read forums but this one has given me will power, gratitude and a real sense of solidarity. Thanks
I'm finished! Ran W9R3 like an arthritic snail today, but I did it! I am ridiculously pleased with myself right now. Please can I have my wee badge now? Thanks.
I graduated yesterday - can't wait to see the little grey smudge next to my name.
Many thanks to all on this forum - I've picked up some great tips along the way - anything from music choices to injury prevention, which have all helped get me past the finishing post.
Hi Ian happy to report that I just amazed myself and completed my W9R3 earlier this evening. Smashed it with a 33 min 5k around my local forest!! Muddy as anything but I’m absolutely overjoyed and can’t wait to carry on with this running thing... huge thanks to all the admins, this is an amazing app and I’m telling everyone to try it out!!! Onwards...
Wey hey, I graduated yesterday along with a group of lovely people I met as part of our running group - so both fitness and friendship achieved! Loved the feeling at the end of the 5k
Completed c25k today and did it in style. I ran for 5.22k over my local Park Run course. OK so I exceeded the 30 mins by some 19 mins but now I know I can do bot 30 mins and 5k. All that remains now is plenty of consolidation runs and hopefully join the 5k and 30 mins together. Thankyou for this wonderful program.
Well done and many congratulations but a word of caution, by running for so much longer you exceeded the 10% rule used by most experienced runners to increase their duration. We are all capable of doing way more than our bodies are conditioned to do, but not without increasing our injury risk. Sticking to gently progressive training plans is the safest way to push our limits, whilst gently increasing our resistance to injury.
I would advise progressing in smaller steps from 30 minutes.
It is not a matter of what we can do, but what we are conditioned to do without raising injury risk too high
Could I have my badge too please? Just finished WK9 R3. Interestingly the nine week programme has seen me run 104 km. Unbelievable in week 1! Many thanks to the community - you got me through the toxic tens! 👍
Graduation run done! Don’t think I ever actually thought I’d stick at it when I made this New Years resolution but here we are! Excited to keep running and improving my stamina! 🏃🏼♂️🤞🏻
Hi Iannoda, after what I can only describe as a hard slog coupled with some sheer determination I finally did my wk9 run3 at a park run last Saturday and did my first post grad run today- it’s a world and feeling I never knew existed! 😃 I’m beyond pleased as 9 weeks ago I had literally never done any running at all!!!
What felt amazing was the 4.2 miles I managed last week. Took an hour but can’t believe I ran for that long. I am probably the world’s slowest runner, but so what.
Running for an hour at the end of C25k is highly inadvisable.........you need to keep building your body.
We are all capable of doing way more than our bodies are conditioned to do, but not without increasing our injury risk. Sticking to gently progressive training plans is the safest way to push our limits, whilst gently increasing our resistance to injury, even after graduating C25k.
Hiya! I'm here to collect my graduate badge please as I completed wk9r3 yesterday!!😁 Feel so proud and so happy to be part of a this!! Thank-you so very much!!
I completed the C25K lst week but continue to use the app, I started just after Christmas after tipping the scales at 17 st and having a whole load of health issues. I started slowly but once into the runs I've kept up 3 runs per week and lost just over a stone. I never have been a runner and the first five minutes is still a struggle to get through but I'm hoping with perseverance I may even get to 10 k at some point.
You'll be wanting a badge then.............what's that kicking about on the floor.............oh, give it a quick polish..........there you go.......it looks great.
Just completed W9R3 today! Feeling proud, feel and look better (lost 16 pounds!) and expect to continue some running with a mix of cycling, long walks and Golf!
Having started the C25K with 7 other unfit mothers hoping to get fit we finally all completed week 9 on Friday 13th. We got stuck at week one repeating it 5 times before all having the confidence to move to week two and from there have never looked back. Reading and posting on this site has really helped me keep motivated and the advice given has definitely help our group.
It still seems incredible that we can actually run for 30 minutes which is something that during our week one runs I thought was impossible. We had all decided to progress through the plan together and make sure everyone was confident to move on before doing so. I am sure a lot us us would have not have achieved it had we run on our own.
The biggest thing we learnt is that you don't know you cant do something until you try it. We all now know that the plan works and the one bit advice that I can give to anyone starting out on it is to just follow it. Don't rep[eat a week unless you actually fail to complete it, just move on as you can always go back.
Yesterday I completed run 3 of week 9 in the rain. Couldn’t be happier with myself for completing this course, it has been a huge mental boost for not letting my mind get in the way and giving up.
The last 2 weeks have been enjoyable runs - I’ve managed to control my breathing such that I can let my mind wander into other things other than ‘how long before I can stop running’.
I’ve combined C25K with a sensible diet (no biscuits, no cake no chocolate, no seconds) and doing sit ups and squats in the morning & evening (up to 25 each am & pm). I’m now 13lbs lighter and my jeans are a more comfortable fit than they’ve been for quite a while.
I can’t recommend this app more highly - it felt like I wasn’t doing this on my own and got encouragement I needed to keep going. The early weeks were for me the most difficult as my knees and ligaments got used to running again after a break of 35 years (I’m 60). If I were a horse they would have probably put me down I hobbled so badly on one run. But persistence paid off and by week 3 these aches and pains had largely disappeared during the runs although I was still stiff the day after.
The breakthrough week was week 8 - my breathing settled down, I discovered a pace that worked for me and I was able to relax and let my mind wander. It was also the week I first ran a full 5k just a few seconds over 28 minutes.
I’m happy to see there are podcasts for C25K graduates who want to continue their running and I’ll be using these in the next few weeks to consolidate my progress.
I’m currently on tablets for high blood pressure & high cholesterol so it will be interesting to see what affect C25K has had on these aspects of my health. One thing I can say is that I feel fitter, I sleep more easily and my wife isn’t waking me up for snoring as often as she used to.
If you’re thinking about C25K I’d say jump in, what have you got to lose apart from some inches off you’re waist and a sedentary lifestyle.
Please could I claim my graduate badge too? I'm super proud as before C25K I wouldn't have run to catch a bus if I was going to miss it. I still can't believe I've done it! 😊😊
Hi IannodaTruffe - today was my last run 😢 I would love my graduate badge, which will be lovingly polished...virtually! Do I need to provide any evidence, such as my celebration picture from the app?
Thanks for the badge and info about how to continue. I am looking forward to continuing to improve my jogging so when Park runs resume I will be able to try one
Hey! I've just completed my run 3 of week 9. Can't believe it to be honest. Really helps to read all the posts on here. Please may I have my graduate badge? Thank you 🏃♀️🏅🏆
Oh we must have some more somewhere.........such a rush of new year runners........what's that kicking about on the floor........a quick polish............ahhh, it looks great.
Congratulations on your graduation, fellow runner.
Not posted before but 2 days ago I finished week 9 run 3. Can’t believe I’ve done it and now i need to keep the momentum going. I’ve never really exercised before and I’m a 54 year old slightly over weight type 2 diabetic. My runs are not 5k but hope to consolidate and go further. Good luck to everyone doing this program you can do this. Can’t wait for my badge. X
Hi I am totally chuffed to be able to say that I have completed the final run of week 9 and really enjoying running in my 62nd year! Looking forward to the consolidation runs now! Thanks for all the helpful support and advice which I will continue to access. Please may I have my grey smudge ! Many Thanks
Hi IannodaTruffe - tonight I completed the Graduation run and am as proud as punch. Thanks to you, the other Admins and to this forum - it's been fantastic support for me.
Graduated yesterday! Although, actually ran a fundraising 5k last weekend for our local hospice go me! (and my lovely son, who's been running with me )
Hi there' just seen this link and thought I'd come and ask for my badge as I graduated last May. I'll nip over to Bridge and get my 10k badge later. Thanks.
Hello. Completed W9R3 this morning. I am still on cloud nine. I am so proud of myself for persevering with the runs despite the cold, rain and winds. May I have a badge too.
Hello Iannoda, I have requested my graduate badge from roseabi, should I have done it here too? Whooohooo I completed the programme today! Can I download the certificate too?
You are just the next one of countless thousands, if not millions, who have changed their lives forever and for good ..........it is a fantastic training plan.
Hooray - graduation day for me. So pleased to have made it 🤸♀️🤸♂️🤸♀️and hugely grateful for this forum which has kept me going with motivation & guidance. Thanks everyone 👏👏
I did it. I did it. I did it. I proudly stand in this line. Yeah me! 😮 I’m overwhelmed. Told the fam I’m not removing my smelly running kit until I have a graduation badge 🏃♀️ 🏆❤️🌎☀️
Now to make myself unpopular in your household..............we are clean out of badges........unless........ah, what's that glinting on the floor........ooh, give it a quick polish........looks lovely.
Hi IannodaTruffe, well I successfully completed my W9R3 yesterday evening, so please can I have my 'Graduate' badge? Huge thanks to this forum for all your support over the last 6 months, it's taken me a bit longer than nine weeks, but I couldn't have done it without you all. Keep safe. 🤗
That's it. Week 9 Run 3 done. The app gave me some virtual confetti and I'm onto consolidation. Didn't cover 5k in the 30 minutes, but I'll work up to that. 😊
Just completed W9 R3 ,although this week was on the treadmill, feeling very pleased with myself ,can't really believe I've done it. Struggled to run for a bus before !
Hello I graduated today! One grey smudge please if there are any left in the bottom of the box? Who would have thought that Ciara Dennis and Jorge would be the least of our problems by the end of the month hey.
Many congratulations, it is a great achievement, but do read the guide to post C25k running healthunlocked.com/couchto5... to help your future running.
Many congratulations on your graduation, fellow runner.
I have just read your grad post and while it was great you managed 5k, by running for 42 minutes you exceeded the 10% rule used by experienced runners to increase their weekly training load. More details about the 10% rule in the guide to post C25k running healthunlocked.com/couchto5...
There is nothing wrong with a bit of pride.........you have done something special which will reap benefits for years to come.........if you keep it up....
Hi, I have just completed my graduation run, thanks to everyone for their support along the way. I think I would have stalled in Week 4 or 5 if I hadn't found this forum. Really enjoyed reading people's experiences.
You may well be the last graduate to claim a badge this March..........if you can stand the tension you can wait up til midnight to see if you are............I'm going to bed....
Hi. I graduated last month and responded to this post but I can't see the little graduate badge by my name. Please may I have my badge. Thank you so much 😊
Hi I graduated on 13th March, is it too late to get my graduation badge? I never thought I would be able to complete the C25K but I have & I'm so pleased with myself 😁
Hi I completed Week 9 on 8th March, the program took me 8 weeks, 2 months later I'm still amazed at myself. Unfortunately just a few days after finishing week 9 we were put on strict lockdown in Spain, not even allowed to go outside the house to exercise. Anyway, last Saturday we were finally allowed to do individual exercise and I've gone back into the program at week 5. So far so good!
It is actually May now, so normally you would claim your badge from the current months badge post, but I love giving out badges, so congratulations and here you are.
Hello, reached W9 last November but suffered a groin strain whilst being too adventurous during 5 a side football. Started running again from W3 in March and happily completed W9 last week
Never enjoyed running anything more than short sprints previously but trusted the plan as so many others on here said you should, and it worked. Hoping to go on to 10k next.
Week 9 run 3 done and dusted. When I started Couch to 5k I never imagined I would still be working from home due to lockdown when I finished. Time well spent and so happy with what I achieved. I would very much like a badge please
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I'm happily standing in line for that lovely badge which identifies me as a C25K graduate. 
