MARCH 2020 GRADUATION BADGE AWARDS.: Right you... - Couch to 5K

Couch to 5K
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MARCH 2020 GRADUATION BADGE AWARDS.

IannodaTruffe
IannodaTruffeAdministrator

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 running healthunlocked.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!!!!

337 Replies
oldestnewest

Hi IannodaTruffe do I get something added for running over 60 minutes? or is it distance?

IannodaTruffe
IannodaTruffeAdministrator
in reply to WillowandSola

Congratulations.

If you pop over to the Bridge to 10k forum you can indeed claim a badge for running for 60 minutes, but it only shows up in that community.

WillowandSola
WillowandSolaGraduate
in reply to IannodaTruffe

Got it thanks

Just completed R3w9... finally graduated.. feel well happy...

IannodaTruffe
IannodaTruffeAdministrator
in reply to Smudgersmith66

Many congratulations on becoming the first to be given their Graduate badge in March.

The badge looks great.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Smudgersmith66
Smudgersmith66Graduate
in reply to IannodaTruffe

Were do I see the badge.

IannodaTruffe
IannodaTruffeAdministrator
in reply to Smudgersmith66

As it states in the post above, it is only visible if you access the site through a browser.

It is not visible through the app.

AU510
AU510Graduate

Hello :) I'm happily standing in line for that lovely badge which identifies me as a C25K graduate.

This forum has been so very helpful and beneficial to me that I want to stick around and cheer others on :D

IannodaTruffe
IannodaTruffeAdministrator
in reply to AU510

The badge is yours.

Many congratulations.

Keep running, keep smiling.

lunarcat
lunarcatGraduate

Ahhh! I did it! :)

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!

IannodaTruffe
IannodaTruffeAdministrator
in reply to lunarcat

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.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Look after that badge!

lunarcat
lunarcatGraduate
in reply to IannodaTruffe

Thank you! :)

runningnanny
runningnannyGraduate

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.

IannodaTruffe
IannodaTruffeAdministrator
in reply to runningnanny

Welcome.

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!!!

What a nice badge!

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

runningnanny
runningnannyGraduate
in reply to IannodaTruffe

Ahhh - might help if I had my glasses on! Thank you for the badge. Will pop over to the correct group now!!

SadlyBroke
SadlyBrokeGraduate

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 🔆.

IannodaTruffe
IannodaTruffeAdministrator
in reply to SadlyBroke

Glorious sunrises and the signs of Spring mean that you have a great time coming up in the next few months, as a C25k graduate.

Congratulations.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

SadlyBroke
SadlyBrokeGraduate
in reply to IannodaTruffe

Fantastic! Many thanks to you, the other administrators and, of course, the wider community for making this such a helpful and thoroughly positive forum. 👍

HobbitRob
HobbitRobGraduate

I did my w9r3 graduation run yesterday! Very happy with my progress :)

IannodaTruffe
IannodaTruffeAdministrator
in reply to HobbitRob

The best is yet to come.

Keep running, keep smiling.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Pam_Joan
Pam_JoanGraduate

Hello! I graduated today, can’t believe it! 🎉🎉🏃🏼‍♀️

IannodaTruffe
IannodaTruffeAdministrator
in reply to Pam_Joan

Well I'll take your word for it, offer you my heartiest congratulations and present you with your badge.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Pam_Joan
Pam_JoanGraduate
in reply to IannodaTruffe

Thank you!

Hi! I graduated on Sunday, please could I have my badge..feeling proud 🏃‍♀️

IannodaTruffe
IannodaTruffeAdministrator
in reply to melissaclarke

Hi, to you, fellow runner.

Many congratulations on your graduation.........your badge is duly awarded.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

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!

IannodaTruffe
IannodaTruffeAdministrator
in reply to Inkpot

Lurkers qualify too........it is the running that you have to do, not the posting.

Congratulations.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Thank you!

Jezzab
JezzabGraduate

Hi there - I completed Week 9 run 3 yesterday so am now a proud graduate!

IannodaTruffe
IannodaTruffeAdministrator
in reply to Jezzab

Pride is definitely allowed.......well done.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Chattycatt
ChattycattGraduate

Yeah, I ran W9r3 today and have completed C25k, can I get my grey smudge next to my name please!

IannodaTruffe
IannodaTruffeAdministrator
in reply to Chattycatt

One newly polished smudge duly awarded.

Congratulations.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Morning 👋👋👋

Just completed W9R3🎉🎉🎉

Can I have by grey smudge please 😁

IannodaTruffe
IannodaTruffeAdministrator
in reply to RunningHaggis

Well hello there.

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.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Whiskyrun
WhiskyrunGraduate

Completed week 9 today. Please can I have my badge. Feeling great. Started the year to get running on 4th Jan and 9 weeks later .....

IannodaTruffe
IannodaTruffeAdministrator
in reply to Whiskyrun

Many congratulations.

You have only just begun. There are countless running adventures waiting for you out there.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Completed week9run3 this morning! 🎓

IannodaTruffe
IannodaTruffeAdministrator
in reply to Defnotarunner

Programme completed......badge awarded!

Congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

Defnotarunner
DefnotarunnerGraduate
in reply to IannodaTruffe

Thank you! And for all your helpful advice on so many posts! This is a really lovely forum, not sure I would have got to the end if I hadn't found it!

L62B
L62BGraduate

Hi. I have just completed W9R3 and am well chuffed at graduating.

IannodaTruffe
IannodaTruffeAdministrator
in reply to L62B

Then you have earned a magnificent little grey smudge.

Many congratulations.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

L62B
L62BGraduate
in reply to IannodaTruffe

Thank you.

Penoverfifty
PenoverfiftyGraduate

Hi, I've just finished W9 R3. Please may I have my graduation badge😁

IannodaTruffe
IannodaTruffeAdministrator
in reply to Penoverfifty

You most certainly can, fellow runner.

Congratulations'

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

diahug
diahugGraduate

Graduation day is the best! Can’t wait for my badge!

IannodaTruffe
IannodaTruffeAdministrator
in reply to diahug

Patience is a virtue, but we won't keep you waiting.......ooooooohhh, look at that!

Congratulations.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Run-fish-run
Run-fish-runGraduate

Just graduated today, w9r3 is done 👍

IannodaTruffe
IannodaTruffeAdministrator
in reply to Run-fish-run

Well fancy meeting you here...........here, have a badge, fellow runner.

Congratulations.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Run-fish-run
Run-fish-runGraduate
in reply to IannodaTruffe

I’ll have a read, thank you 👍

Haz-b
Haz-bGraduate

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

IannodaTruffe
IannodaTruffeAdministrator
in reply to Haz-b

Many congratulations.

The important thing now is to make sure it wasn't just a New Year thing and maintain the impetus.

This guide to post C25k running is full of tips healthunlocked.com/couchto5...

diahug
diahugGraduate
in reply to Haz-b

Best new year resolution I’ve ever made too!

HackneyGal
HackneyGalGraduate

Graduated today 🏃🏻‍♀️ week 9 run 3 done ✅

IannodaTruffe
IannodaTruffeAdministrator
in reply to HackneyGal

.......And awarded badge just a day later

Many congratulations.

The best is yet to come.

Viola21
Viola21Graduate

W9R3 done tonight, over the moon. Waiting patiently for my graduation badge. 🎓🎉🍾

IannodaTruffe
IannodaTruffeAdministrator
in reply to Viola21

I hope your patience has not been too sorely tested............one grey smudge yours as proof of your endeavours.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Roydonrunner
RoydonrunnerGraduate

I hope I am in the right place now to ask for my graduation badge finished w9r3 yesterday battered and aching but proud

IannodaTruffe
IannodaTruffeAdministrator
in reply to Roydonrunner

Yes, fellow runner, you have found your way to Graduate Badge Central and I have great pleasure in awarding you your hard won badge.

Please read the guide to post C25k running for guidance about the rest of your running journey. healthunlocked.com/couchto5...

I’ve done it! 😁

IannodaTruffe
IannodaTruffeAdministrator
in reply to Reluctantrunner40

The Rapid Response Badge Team leap into action..........yep, that looks good.

Congratulations.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Reluctantrunner40
Reluctantrunner40Graduate
in reply to IannodaTruffe

Thank you very rapid response! And yes it’s amazing how good a little grey box next to your name can look 🤣. Thanks for the guide will have a look 😊

I’ve just completed C25K, I never thought I would be able to run for 30 minutes without stopping and would never have done it without the app.

Think the hardest thing now will be to keep going, I’m very slow and do get a bit deflated

IannodaTruffe
IannodaTruffeAdministrator
in reply to Treadmillslave

Many congratulations.

If your forum name is the giveaway, then I would say get outdoors and run somewhere beautiful.

Slow is great and there are studies that slow runners live longer.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Treadmillslave
TreadmillslaveGraduate
in reply to IannodaTruffe

Thank you and yes I will check out the guide. I will also try to build the courage to run outside 😊

isobelmarley
isobelmarleyGraduate

Hello I completed W9R3 of C25K some time ago. Not bad for an old pensioner like me!!!

IannodaTruffe
IannodaTruffeAdministrator
in reply to isobelmarley

Then that must be your badge that has been kicking around on the floor for a while..........a quick polish......that's better..........suits you!

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

isobelmarley
isobelmarleyGraduate
in reply to IannodaTruffe

Hahaha!!! I love my newly polished trophy👍🏽🏃🏼‍♀️

Marymars
MarymarsGraduate

I have graduated today whoop and so has my sis

Funghi the Dolphin 😊

IannodaTruffe
IannodaTruffeAdministrator
in reply to Marymars

Congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

Marymars
MarymarsGraduate
in reply to IannodaTruffe

Thanks I will, say hi to Sarah for me and thanks to all the team 😎

Hi 👋 yeyy completed C25K today at Medway Parkrun 😁 looking forward to my ‘badge’ thanks 😊

IannodaTruffe
IannodaTruffeAdministrator
in reply to Fungithedolphin

Graduating in style.

Congratulations.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Fungithedolphin
FungithedolphinGraduate
in reply to IannodaTruffe

Many thanks x

Marymars
MarymarsGraduate
in reply to Fungithedolphin

We got graduate next to our names lol

Margot2
Margot2Graduate

Hello, I graduated today - love the couch to 5k app, looking for what to do next!

Also did my first parkrun.

IannodaTruffe
IannodaTruffeAdministrator
in reply to Margot2

Congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

PandaCory
PandaCoryGraduate

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.

IannodaTruffe
IannodaTruffeAdministrator
in reply to PandaCory

I would love to give you an enormous badge.........but we only have little grey smudges.

Congratulations.........speed is not important.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

PandaCory
PandaCoryGraduate
in reply to IannodaTruffe

A little grey smudge will do me just fine! 😁😁🏃‍♀️🏃‍♀️🎉🏅 (I'm reading the post C25K page just now). Thanks!

lourunrun
lourunrunGraduate

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.

IannodaTruffe
IannodaTruffeAdministrator
in reply to lourunrun

Congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

Aubry
AubryGraduate

W9R3 done, looking forward to being awarded my graduate badge😀

IannodaTruffe
IannodaTruffeAdministrator
in reply to Aubry

Very many congratulations......it is a great achievement.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Aubry
AubryGraduate
in reply to IannodaTruffe

Thank you, I will do 🏃‍♀️🏃‍♀️🏃‍♀️

fattofit50
fattofit50Graduate

Graduated today! looking forward to getting graduate medal next to my name.

IannodaTruffe
IannodaTruffeAdministrator
in reply to fattofit50

Congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

RB-I
RB-IGraduate

Yep, done it, in all weathers and ready to claim that badge!

IannodaTruffe
IannodaTruffeAdministrator
in reply to RB-I

It has been one of the wettest winters on record and now, as a runner, you will always have one eye on the weather.

Congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Calcan
CalcanGraduate

W9R3 completed this morning. Slow but (relatively) steady! Next aim is a park run.

Thanks for all your helpful advice and guidance.

IannodaTruffe
IannodaTruffeAdministrator
in reply to Calcan

Slow and steady is the only way to progress in this game, or injury strikes.

Many congratulations.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Calcan
CalcanGraduate
in reply to IannodaTruffe

Thanks!

Hymertrails
HymertrailsGraduate

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...

IannodaTruffe
IannodaTruffeAdministrator
in reply to Hymertrails

Congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

It's Tim, actually.

Keep running, keep smiling.

Hymertrails
HymertrailsGraduate
in reply to IannodaTruffe

Thanks Tim!!!

Marymars
MarymarsGraduate

Looking forward to the grey smudge

Whoop

Just play that Tune from the Graduate

I was just a poor boy 🎼🎼🎼🎼🎼

IannodaTruffe
IannodaTruffeAdministrator
in reply to Marymars

We really are in the swing for graduations.............the fruition of New Year resolutions.

Congratulations, fellow runner.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

I completed week 9 run 3 today. Please could I have my graduate badge?

IannodaTruffe
IannodaTruffeAdministrator
in reply to agirlinwinter

You most certainly can.........and there it is!!!!

Wow, well done.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

agirlinwinter
agirlinwinterGraduate
in reply to IannodaTruffe

Thank you very much

Jacwills
JacwillsGraduate

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

IannodaTruffe
IannodaTruffeAdministrator
in reply to Jacwills

Runners are a friendly bunch.......the best is yet to come .

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Clewer44
Clewer44Graduate

Hi! I have also reached Wk9 R3 and even managed a Park run in less than 30 mins...really stoked. Thanks to this wonderful community for the support! 😁

IannodaTruffe
IannodaTruffeAdministrator
in reply to Clewer44

Congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

Stellarun
StellarunGraduate

please can I get my graduation badge?

IannodaTruffe
IannodaTruffeAdministrator
in reply to Stellarun

You most certainly can.

Many congratulations.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Tynec1
Tynec1Graduate

Just finished my wk9r3. Got some cheers through my headphones which was nice and Laura said goodbye 🤩

IannodaTruffe
IannodaTruffeAdministrator
in reply to Tynec1

Laura is very well mannered like that and of course you get a cheer......you have achieved something special.

Many congratulations.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Winterfox
WinterfoxGraduate

Pretty please, can I have my badge? ☺️

IannodaTruffe
IannodaTruffeAdministrator
in reply to Winterfox

It is great pleasure to give you your hard won badge, fellow runner.

Very many congratulations.............oooh, and look at that badge!

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

dbeuro
dbeuroGraduate

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.

IannodaTruffe
IannodaTruffeAdministrator
in reply to dbeuro

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

There is more info on the 10% rule in the guide to pst C25k running healthunlocked.com/couchto5...

Take care

Hi could I have my grey smudge graduation badge please😃🥳

This forum is great, nice to know there are other people doing the same thing and some of the stories are very inspiring 🙂

IannodaTruffe
IannodaTruffeAdministrator
in reply to Harvs9

It is a great pleasure to award your smudge/badge, fellow runner.......wear it with pride.

This forum is a special corner of the internet.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

SlowPuffin
SlowPuffinGraduate

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! 👍

IannodaTruffe
IannodaTruffeAdministrator
in reply to SlowPuffin

Badge awarded.........many congratulations.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

T2runner
T2runnerGraduate

Completed C25K tonight, can I have my banner please? Wrap my painful calf in it🤣

IannodaTruffe
IannodaTruffeAdministrator
in reply to T2runner

Congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

Robbie9902
Robbie9902Graduate

Hi can I please have a graduate badge, as I’ve completed week 9 run 3? :)

IannodaTruffe
IannodaTruffeAdministrator
in reply to Robbie9902

If you have done the runs, then you have earned the badge.

Congratulations, fellow runner.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

jogger41
jogger41Graduate

W9R3 completed - feel great. Not quite 5k yet but it's a start.

IannodaTruffe
IannodaTruffeAdministrator
in reply to jogger41

Congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

Flyzabad
FlyzabadGraduate

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! 🏃🏼‍♂️🤞🏻

IannodaTruffe
IannodaTruffeAdministrator
in reply to Flyzabad

Great that you have persevered.........the best is yet to come, so don't stop now you have the badge.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

-slowjogger
-slowjoggerGraduate

Ive graduated yay! Completed run 3 of week 9 this morning Huraaaaaah!

IannodaTruffe
IannodaTruffeAdministrator
in reply to -slowjogger

Great stuff.........the badge is yours.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

JazzySam
JazzySamGraduate

started in December in the cold weather and rain... took me 12 weeks as I repeated at the beginning but I graduated on Monday 9th March!

IannodaTruffe
IannodaTruffeAdministrator
in reply to JazzySam

Spring is on its way and hopefully better weather.

You have proved yourself a dedicated runner.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Fitterme2020
Fitterme2020Graduate

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!!!

IannodaTruffe
IannodaTruffeAdministrator
in reply to Fitterme2020

C25k changes lives.........sounds like a bold claim, but it has worked for countless thousands over the years.

Congratulations.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Fitterme2020
Fitterme2020Graduate
in reply to IannodaTruffe

Thank you so very much and yes I agree it certainly does change things for the better! Thanks again ;)

DJB11
DJB11Graduate

Hi I’ve been told to post here that I’ve completed all 9 weeks of C25K runs and am now running for 30 mins . Many Thanks !!

IannodaTruffe
IannodaTruffeAdministrator
in reply to DJB11

You've done the runs, you get the badge.

Many congratulations on your achievement.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Yurtle
YurtleGraduate

Hi - that’s me yurtle checking in for graduate as finished w9r3 last night

IannodaTruffe
IannodaTruffeAdministrator
in reply to Yurtle

Congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

Finally managed to do it. C25K complete!!!

Aruba2020
Aruba2020Graduate
in reply to ChainsawCharlie

Congratulations!! Feels great doesn’t it?

ChainsawCharlie
ChainsawCharlieGraduate
in reply to Aruba2020

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.

IannodaTruffe
IannodaTruffeAdministrator
in reply to ChainsawCharlie

Many congratulations.

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.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

I completed the programme yesterday 😊

IannodaTruffe
IannodaTruffeAdministrator
in reply to NevereverrunB4

Many congratulations......you have earned your badge.

Keep running, keep smiling.

Tigertailor
TigertailorGraduate

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!!

IannodaTruffe
IannodaTruffeAdministrator
in reply to Tigertailor

Very many congratulations.........you have earned your badge.

keep running, keep smiling.

Tom-cat
Tom-catGraduate

c25k completed and first 5k run this evening.

IannodaTruffe
IannodaTruffeAdministrator
in reply to Tom-cat

Congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

Fee02
Fee02Graduate

Hello - thank you, I'd love a badge & aim to keep going 3 x 30 mins per week to try to get nearer the 5k.

IannodaTruffe
IannodaTruffeAdministrator
in reply to Fee02

Congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

Meld31
Meld31Graduate

Completed w9r3. Very proud of myself. CR5K is brilliant and my thanks go to Jo Whiley for keeping an old bird like me shuffling along.

IannodaTruffe
IannodaTruffeAdministrator
in reply to Meld31

Well done, you may just have transformed your life.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Hi, just completed C25K and feel great! Thanks for the forum and all the great ideas and support provided.

IannodaTruffe
IannodaTruffeAdministrator
in reply to Manot

Congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

Bizzylissy
BizzylissyGraduate

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.

IannodaTruffe
IannodaTruffeAdministrator
in reply to Bizzylissy

Many congratulations.

This little training plan is responsible for changing so many lives.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Hi there. Just completed W9R3 & feeling over the moon. It’s the 1st time I’ve graduated in anything!!!

IannodaTruffe
IannodaTruffeAdministrator
in reply to PollensaPal

Very many congratulations.

A first for everything...............now just to keep it up.

This guide to post C25 running may help in that respect healthunlocked.com/couchto5...

Keep running, keep smiling.

Bozsky
BozskyGraduate

Hi. I graduated today!

IannodaTruffe
IannodaTruffeAdministrator
in reply to Bozsky

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.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Completed W9R3 of C25K last night, really pleased and looking forward to keeping up the running and getting a graduation badge.

IannodaTruffe
IannodaTruffeAdministrator
in reply to Andthebeatgoeson

Congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

I've completed week 9 run 3 at parkrun could I have my graduate smudge please 😁

IannodaTruffe
IannodaTruffeAdministrator
in reply to Clairewalker751

You most certainly can, fellow runner.

Keep running, keep smiling.

Incho
InchoGraduate

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!

IannodaTruffe
IannodaTruffeAdministrator
in reply to Incho

Congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

GottaImprove
GottaImproveGraduate

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.

IannodaTruffe
IannodaTruffeAdministrator
in reply to GottaImprove

Congratulations to you all..........but I can only give you the badge.........that you have all earned.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips

Keep running, keep smiling.

GottaImprove
GottaImproveGraduate
in reply to IannodaTruffe

Thank you, I will wear it with pride. :)

Janef2702
Janef2702Graduate

Hi I have completed R9 W3 and have graduated today. Please can I have my graduation ☺️☺️☺️

IannodaTruffe
IannodaTruffeAdministrator
in reply to Janef2702

With the very greatest of pleasure, fellow runner.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Janef2702
Janef2702Graduate
in reply to IannodaTruffe

Thank you 😊 I’m am very proud of it x

I still can't quite believe it but I've just come back from my graduation run!!!! 😱🏃🎉

Thank you so much for all the support on this forum and of course to the program itself, amazing 👍

IannodaTruffe
IannodaTruffeAdministrator

Excellent stuff........now to keep it up.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

W9R3 Done! I'm a happy cat :)

IannodaTruffe
IannodaTruffeAdministrator
in reply to CarnationTheCat

Purring smug and pink, no doubt!

Congratulations.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Keep running, keep smiling.

mumtoalice
mumtoaliceGraduate

Hi there. I graduated C25k on Saturday. 😊😊

IannodaTruffe
IannodaTruffeAdministrator
in reply to mumtoalice

Then you need a badge...........there you go............looks great!

Congratulations.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Synbabe
SynbabeGraduate

I graduated on Saturday! I’m over the moon I did it! I’m still to run 5k though, but I’ll keep working on it! 😊🏃🏼‍♀️

IannodaTruffe
IannodaTruffeAdministrator
in reply to Synbabe

Congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

Wazzok
WazzokGraduate

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.

IannodaTruffe
IannodaTruffeAdministrator
in reply to Wazzok

Many congratulations on taking control of your health and fitness.

You will reap the rewards in years to come.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Cmc72
Cmc72Graduate

Hi I have recently graduated can I have a nice graduation badge please

IannodaTruffe
IannodaTruffeAdministrator
in reply to Cmc72

Without delay, you most certainly can.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Mrswoody22
Mrswoody22Graduate

Just completed w9r3!! 😊 so happy I’ve graduated! Xx

IannodaTruffe
IannodaTruffeAdministrator
in reply to Mrswoody22

Pink, smug and happy...........many congratulations!

This guide to post C25k running healthunlocked.com/couchto5... is full of tips for your future running.

tarzan23
tarzan23Graduate

Hi

Just finished c25k, would really like my badge please

IannodaTruffe
IannodaTruffeAdministrator
in reply to tarzan23

So many graduates, so many badges, so much running.......congratulations.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Nikki_C
Nikki_CGraduate

Surprisingly I have completed the programme! Would

Love my badge please

IannodaTruffe
IannodaTruffeAdministrator
in reply to Nikki_C

The victory and the badge are all yours.

Many congratulations, fellow runner.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

tkfs
tkfsGraduate

Count me in for graduation :0) Thank you for all the on-line support.

IannodaTruffe
IannodaTruffeAdministrator
in reply to tkfs

Last one of the day...........but just as important as all the others.

Congratulations on your achievement.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

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! 😊😊

IannodaTruffe
IannodaTruffeAdministrator
in reply to ShelleyJellyBelly

And now you can't go on a bus, even if you can catch it!

Congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

ShelleyJellyBelly
ShelleyJellyBellyGraduate
in reply to IannodaTruffe

Thank you and to be truthful I'd rather run than catch a bus :o)

Cpop3
Cpop3Graduate

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?

IannodaTruffe
IannodaTruffeAdministrator
in reply to Cpop3

In a world full of fakery and deception, this is one little corner where we take your word for it.

Many congratulations.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Cpop3
Cpop3Graduate
in reply to IannodaTruffe

That’s brilliant and thanks for the link. I’ll pop over and read it now.

Roxy71
Roxy71Graduate

Hello

Please can I get my graduation badge I finished yesterday and I am still smiling.

Thanks

Roxy

IannodaTruffe
IannodaTruffeAdministrator
in reply to Roxy71

Your badge is winging its way...........oh, look, it landed..........looks great and is well deserved.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Keep running, keep smiling.

Roxy71
Roxy71Graduate
in reply to IannodaTruffe

Thanks I will wear it with pride.... x

Emmaliz
EmmalizGraduate

Did R3 W9 today! 😀

IannodaTruffe
IannodaTruffeAdministrator
in reply to Emmaliz

So you have changed your life, earned your graduation badge and can now look forward to many running adventures.

Congratulations.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Madloonmary
MadloonmaryGraduate

Hi IannodaTruffe, final W9 run completed today . Please may I have a badge?

IannodaTruffe
IannodaTruffeAdministrator
in reply to Madloonmary

The badge is yours........by hard earned right.

Congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

Madloonmary
MadloonmaryGraduate
in reply to IannodaTruffe

Thank you.

Fors
ForsGraduate

Hi

I've just completed the programme today and would like a commerative badge please!

IannodaTruffe
IannodaTruffeAdministrator
in reply to Fors

Congratulations on your graduation, fellow runner., the badge looks great!

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

Fors
ForsGraduate
in reply to Fors

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 🏃‍♀️🏅🏆

IannodaTruffe
IannodaTruffeAdministrator
in reply to Pinkshoes

You have achieved something to be proud of and to build on.

Congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Thanks so much 😊

Hi iannodaTruffe. I can't see the graduate smudge next to my name. Is there something that I need to do? Many thanks.

Bluesummer3
Bluesummer3Graduate

Completed the final run today 🎉

IannodaTruffe
IannodaTruffeAdministrator
in reply to Bluesummer3

Then I shall cap it by awarding your well deserved graduation badge.

Many congratulations.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Nitlah
NitlahGraduate

Hello,

I graduated on 2nd March & I can’t believe I can run!! 😀🎉🎉🎉

IannodaTruffe
IannodaTruffeAdministrator
in reply to Nitlah

You have only just started.........the best is yet to come.

Many congratulations.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

SarahBash
SarahBashGraduate

Just finished!!! Woooooo! 🏃🏻‍♀️ finally completed it!

IannodaTruffe
IannodaTruffeAdministrator
in reply to SarahBash

Congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

Pepper55
Pepper55Graduate

Hi that's me finished the c25k journey. Many thanks for all the support and advice on this brilliant forum :)

IannodaTruffe
IannodaTruffeAdministrator
in reply to Pepper55

You've only just crossed the start line.......the world is now your running track.

Congratulations.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Hi IannodaTruffe

Please can I have my graduate badge?

Just completed the programme (loved the cheers and celebration at the end of Michael Johnson’s plea to recommend the programme to others!)

Many thanks 😊

IannodaTruffe
IannodaTruffeAdministrator
in reply to TortoiseTrail

Congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

Aximiser
AximiserGraduate

Just completed week 9 run 3 and did 5.03km in 30 minutes! It feels great.

IannodaTruffe
IannodaTruffeAdministrator
in reply to Aximiser

........and I just delivered your graduate badge in under ten minutes!!!!

Many congratulations on your achievement.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Hi Iannoda Truffe

Please can I have my graduate badge? Completed today.

Many thanks

IannodaTruffe
IannodaTruffeAdministrator
in reply to TortoiseTrail

Congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

karen50plus
karen50plusGraduate

Hi

May I apply for my graduation 🎓 badge please .

I have completed my new year s resolution and I m still trying to believe I am doing this 🤗

Karen

IannodaTruffe
IannodaTruffeAdministrator
in reply to karen50plus

Congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

Louisjack1
Louisjack1Graduate

Hi, I have complete R3W9 of c25k and would love my badge please.

Look forward to seeing it,

Thanks

IannodaTruffe
IannodaTruffeAdministrator
in reply to Louisjack1

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.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

Tab180
Tab180Graduate

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

IannodaTruffe
IannodaTruffeAdministrator
in reply to Tab180

For many C25k is the key to transforming their lives and it sounds as if that may be the case for you.......keep it up.

Congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

I finally finished! What a feeling!

IannodaTruffe
IannodaTruffeAdministrator
in reply to PrairieGirl71

The best is yet to come.

Congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

Thank you so much for the good advice!

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

IannodaTruffe
IannodaTruffeAdministrator
in reply to Catse

Running adds so many bonuses to our lives.

It is a great pleasure to award you one of our very finest grey smudges.

Many congratulations.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Catse
Catse
in reply to IannodaTruffe

Brilliant -thanks!😀

BWhelan65
BWhelan65Graduate

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.

IannodaTruffe
IannodaTruffeAdministrator
in reply to BWhelan65

It is a great pleasure to help others transform their lives and future health prospects.

Congratulations.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

20205k
20205kGraduate

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 :) )

IannodaTruffe
IannodaTruffeAdministrator
in reply to 20205k

Congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

Jooles57
Jooles57Graduate

Hello. I did my final run yesterday and would like to join the graduate club please. Couldn't have done it without all the supportive messages

Thank you.

IannodaTruffe
IannodaTruffeAdministrator
in reply to Jooles57

It is a very crowded club this month but there is always room for more.

Congratulations on your achievement.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

RunUsagi
RunUsagiGraduate

Hi IannodaTruffe,

I graduated the course on Saturday - sneaking in before my 45th birthday this week. A graduation badge would be a great present!

Thank you for all your encouragement x

IannodaTruffe
IannodaTruffeAdministrator
in reply to RunUsagi

Your hard earned badge is winging its way to you and by the time you read this it will be sitting pretty alongside your name.

Many congratulations.

Do check out the guide to post C25k running it is full of tips. healthunlocked.com/couchto5...

RunUsagi
RunUsagiGraduate
in reply to IannodaTruffe

Thank you - I will 'wear' it with pride!

paulmeister
paulmeisterGraduate

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. :D

IannodaTruffe
IannodaTruffeAdministrator
in reply to paulmeister

You are very welcome.............you can only display one badge on each forum........... but here is your C25k one.......congratulations.

paulmeister
paulmeisterGraduate
in reply to IannodaTruffe

Thanks. :D

Delly-dot
Delly-dotGraduate

Hooray! I made it at last! I ran W9R3 today!

Please can I have my shiny 'little grey smudge'?

Thank you IannodaTruffe for all your support and advice, especially with injury. It was much appreciated.

IannodaTruffe
IannodaTruffeAdministrator
in reply to Delly-dot

Many congratulations Delly-dot , you are the first lockdown graduate of 2020!!!!!

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Delly-dot
Delly-dotGraduate
in reply to IannodaTruffe

🤣 Gosh, that's a bit of a notorious claim to fame! Thank you and keep well.

Delly-dot
Delly-dotGraduate

🤣 Gosh, that's a bit of a notorious claim to fame! Thank you and keep well.

Flossy1234
Flossy1234Graduate

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.

IannodaTruffe
IannodaTruffeAdministrator
in reply to Flossy1234

Pride comes before a .................new running career, when you have just graduated c25k.

Congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

Lesaspie
LesaspieGraduate

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?

Roxdog
RoxdogGraduate
in reply to Lesaspie

Well done Lesaspie - so happy you've done it! Seems not long ago that you started posting! Brilliant to hear! Keep going!

IannodaTruffe
IannodaTruffeAdministrator
in reply to Lesaspie

This is the place to request your badge and lo and behold.........there it is!

You are very welcome to download the certificate.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Lady-B
Lady-BGraduate

Graduate! I have just completed run 3 of week 9 and am so happy! Thank you C25k x

IannodaTruffe
IannodaTruffeAdministrator
in reply to Lady-B

Congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

Sewnotfit
SewnotfitGraduate

I have finished! I’ve even done my first consolidation run! And I’m considering going out to run 5K with my 23 year old son today 😱💪

Does that qualify me for for a coveted Graduate badge please?!

IannodaTruffe
IannodaTruffeAdministrator
in reply to Sewnotfit

Indeed it does and indeed, there it is, next to your name.

Congratulations.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Sewnotfit
SewnotfitGraduate

Ooh thank you! Never thought being awarded a grey smudge could be such a thrill!!

IannodaTruffe
IannodaTruffeAdministrator
in reply to Sewnotfit

They are the next big thing.........

Summerlov
SummerlovGraduate

Hi just finished my week 9 run 3 what a fantastic app 😁

IannodaTruffe
IannodaTruffeAdministrator
in reply to Summerlov

Many congratulations.

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.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Ianhowz
IanhowzGraduate

Just finished week 9 run 3. Exhausted!

IannodaTruffe
IannodaTruffeAdministrator
in reply to Ianhowz

Sit back, smug and pink and ponder on your achievement while you recover.

Congratulations.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Nicefeet
NicefeetGraduate

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 👏👏

IannodaTruffe
IannodaTruffeAdministrator
in reply to Nicefeet

And another one.............hoorah for you!

Congratulations on your graduation, fellow runner.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Nicefeet
NicefeetGraduate
in reply to IannodaTruffe

Thank you! Stepping down gracefully from the graduate's podium - big group of us here today. On to consolidation pastures.

dieOR5k
dieOR5kGraduate

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 🏃‍♀️ 🏆❤️🌎☀️

IannodaTruffe
IannodaTruffeAdministrator
in reply to dieOR5k

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.

The badge is yours for all your efforts.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Ch0911
Ch0911Graduate

Completed W9R3 & C25K today!! I am buzzing. Can't thank this forum enough for their help.

IannodaTruffe
IannodaTruffeAdministrator
in reply to Ch0911

The badges just keep on coming.........congratulations, fellow runner.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Ch0911
Ch0911Graduate
in reply to IannodaTruffe

Thanks so much

RunningT5k
RunningT5kGraduate

A highlight for 2020, completed Couch To 5K, big thanks for all the support on this forum - this is just the beginning of the running journey.

IannodaTruffe
IannodaTruffeAdministrator
in reply to RunningT5k

For me it was a highlight in my life...........I have led a very sheltered existence.

Many congratulations on your graduation.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

RunningT5k
RunningT5kGraduate
in reply to IannodaTruffe

Nice one matey, all the best. Big ups to you guys, doing an amazing job

apatsyf
apatsyfGraduate

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. 🤗

IannodaTruffe
IannodaTruffeAdministrator
in reply to apatsyf

Very many congratulations.

Slow and steady avoids injury, so is the way to go.

The badge is all yours.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

SofaJockey
SofaJockeyGraduate

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. 😊

IannodaTruffe
IannodaTruffeAdministrator
in reply to SofaJockey

Congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling, keep off the sofa.

SofaJockey
SofaJockeyGraduate
in reply to IannodaTruffe

Thanks. My username will just have to be ironic, now... 😄

Mottleycrew
MottleycrewGraduate

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 !

IannodaTruffe
IannodaTruffeAdministrator
in reply to Mottleycrew

You have every right to feel pleased with yourself.

Graduating C25k is no mean feat.........congratulations.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Hi I completed today😊

IannodaTruffe
IannodaTruffeAdministrator
in reply to MyOwnCompetition

I gave you a badge today.

Congratulations.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

MyOwnCompetition
MyOwnCompetitionGraduate
in reply to IannodaTruffe

Thank you!

kdavies83
kdavies83Graduate

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.

IannodaTruffe
IannodaTruffeAdministrator
in reply to kdavies83

Yes, your cohort has shown great dedication to get to the finish line.

Congratulations..........wear your smudge with pride.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Rpg111
Rpg111Graduate

Hi

I graduated a couple of weeks ago and have been doing consolidation runs since. Did someone mention a badge? Yes please if one is available?

Best

Richard

IannodaTruffe
IannodaTruffeAdministrator
in reply to Rpg111

A grey smudge is yours by right.

Congratulations.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Rpg111
Rpg111Graduate
in reply to IannodaTruffe

Thank you!! I will check out the advice!! Best wishes

Haxm
HaxmGraduate

Graduated today, managed 5k in 34 minutes! Feeling so accomplished, 9 weeks ago I couldn't even run for the bus!

IannodaTruffe
IannodaTruffeAdministrator
in reply to Haxm

Many congratulations, it is a great achievement, but do read the guide to post C25k running healthunlocked.com/couchto5... to help your future running.

Veryan
VeryanGraduate

Graduated today hooray!

IannodaTruffe
IannodaTruffeAdministrator
in reply to Veryan

Awarded badge badge today!

Hooray!

Congratulations.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

nauticalrose
nauticalroseGraduate

Just completed week 9 run 3! So happy I graduated 😁

IannodaTruffe
IannodaTruffeAdministrator
in reply to nauticalrose

That must be a record number of graduates in one day.........congratulations.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

mom24uk
mom24ukGraduate

Could I get a badge please? :D

IannodaTruffe
IannodaTruffeAdministrator
in reply to mom24uk

You said please and I know you have completed the plan, so it is with great pleasure that I award you your badge.

Many congratulations.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Ooloutoo
OoloutooGraduate

Hiya just completed week 9 🙂

IannodaTruffe
IannodaTruffeAdministrator
in reply to Ooloutoo

Congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

Becklegs
BecklegsGraduate

Thank you for the great advice - I am over the moon!

IannodaTruffe
IannodaTruffeAdministrator
in reply to Becklegs

.........and seeing as you are here, I will confer one of our finest little grey smudges to sit proudly alongside your name.

Congratulations, fellow graduate.

Becklegs
BecklegsGraduate
in reply to IannodaTruffe

Thank you!

Jonesy_Lad
Jonesy_LadGraduate

Just graduated! Feeling amazing!

IannodaTruffe
IannodaTruffeAdministrator
in reply to Jonesy_Lad

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...

Take care, keep running, keep smiling.

Jonesy_Lad
Jonesy_LadGraduate
in reply to IannodaTruffe

I’ll take that on board! Thanks for the link

Ninnernell
NinnernellGraduate

Graduated today! So happy! Thanks for all the advice from everyone along the way!

IannodaTruffe
IannodaTruffeAdministrator
in reply to Ninnernell

Many congratulations on your graduation.

The world is your running track........run it!

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

MalvernGirl
MalvernGirlGraduate

Graduated today - so proud of myself 😁😁

IannodaTruffe
IannodaTruffeAdministrator
in reply to MalvernGirl

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....

Of course you will!!

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Tumbledown
TumbledownGraduate

Hi, I did it! Against an icy wind I finished the programme last night. Please may I claim a graduate badge, thank you.

IannodaTruffe
IannodaTruffeAdministrator
in reply to Tumbledown

Well done and many congratulations...........not even an icy blast can stop you.........now to continue.......

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

JonnyBeGood
JonnyBeGoodGraduate

Hi IannodaTruffe, please may I claim my little grey smudge!! Graduated this morning!! Thank you!

IannodaTruffe
IannodaTruffeAdministrator
in reply to JonnyBeGood

Smudge delivery in full swing this morning.

Congratulations on your graduation, fellow runner.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

JonnyBeGood
JonnyBeGoodGraduate
in reply to IannodaTruffe

Many thanks!!

Ferrygirl
FerrygirlGraduate

Graduated 18th March - looking forward to the smudge

IannodaTruffe
IannodaTruffeAdministrator
in reply to Ferrygirl

Two weeks later and I bet you are still grinning from ear to ear..........the world is now your running track.

Congratulations.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Readandrun
ReadandrunGraduate

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.

IannodaTruffe
IannodaTruffeAdministrator
in reply to Readandrun

Congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

Lyndy-loo
Lyndy-looGraduate

Hiya! Graduated today! Just in time for March !

IannodaTruffe
IannodaTruffeAdministrator
in reply to Lyndy-loo

Yabadabadoo!!!

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....

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Hi, did my last run today, I’m so chuffed. I’ve inspired 2 of my best friends to follow in my foot steps.

IannodaTruffe
IannodaTruffeAdministrator
in reply to Captain_Janeway

Just sneaked in at the end of the month.

Many congratulations on your graduation and recruitment.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

IzzyMP
IzzyMPGraduate

Fiona Perks graduate 😀

IannodaTruffe
IannodaTruffeAdministrator
in reply to IzzyMP

Graduate with badge.

Congratulations.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

Sazzles9
Sazzles9Graduate

Graduated.. feels amazing. Thank you for the advice

IannodaTruffe
IannodaTruffeAdministrator
in reply to Sazzles9

Congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.