April Graduates: get your badge here! - Couch to 5K

Couch to 5K
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April Graduates: get your badge here!

UnfitNoMore
UnfitNoMoreAdministrator

EDIT: The MAY Graduation Badges post is now available: healthunlocked.com/couchto5...

We are looking forward to awarding many shiny new graduates badges this month. Add your comment below to claim your graduate badge.

Running right now is so liberating as it’s one of the few things we can go outside to do under the current circumstances. Please be mindful of maintaining social distancing while you’re out there... my first run of the month just now took some strange routes to avoid passing closely to dog walkers.

What next? Consolidation is recommended, and the consolidation club is a great way to stay motivated during this phase. healthunlocked.com/couchto5...

Please be patient with us... we may not reply immediately as we have other things to do too, but we will get round to you as soon as we can.

Congratulations in advance, and happy running

Johnnylewis and UnfitNoMore.

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313 Replies
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Gememms
GememmsGraduate

Hi - after completing recently - my aim is to work on speed only just hit sub 40 on 5K run and I'm sure wind in the right direction assisted me. Going to keep going - thanks to the forum for encouragement. I would love to see Graduate badge to show my hard work. Cheers.

Johnnylewis
JohnnylewisModerator
in reply to Gememms

Well done. Keep at it. Most importantly keep that smile

moveitorlooseit
moveitorlooseitGraduate
in reply to Gememms

that's exactly my goal too! I ran my graduation run on Sunday - and did 5km in 41.23 mins so I am pushing now to up speed! want a sub 40min time by this time next week.

Gememms
GememmsGraduate
in reply to moveitorlooseit

Yes - that is a good goal - clocked 39:39 on Sunday so delighted. I use Runkeeper app and there have been some good challenges to work on such as Fartlek training, Progression runs and 400m repeats. It was tough going but it made me try to push a little harder. Just about to put my trainers on now and have a speed session. Keep going.

pippkins
pippkinsGraduate

Hello!

I completed W9R3 this morning and have graduated C25K!

Yay!!! :D

Please may I have my "Graduate" badge/tag?

Thank you!

UnfitNoMore
UnfitNoMoreAdministrator
in reply to pippkins

Many congratulations... and our first actual April graduate too! Celebrate well, enjoy some relaxed consolidation and all your future running adventures.

pippkins
pippkinsGraduate
in reply to UnfitNoMore

Thank you! :D

Kevin41
Kevin41Graduate

After starting in the first week of February - I finally graduated today having found the program absolutely fantastic. I can now run continuously for 50mins (I’ve not tried further) and have completed the 5k in under 30 mins three times so far. I had no idea I would be able to do this and cannot believe it!!!! As an added benefit I have lost over 1 stone and counting just from running and eating sensibly. I can’t praise the program enough and will recommend to anyone that will listen!!!

Johnnylewis
JohnnylewisModerator
in reply to Kevin41

Well done. Congrats on your weight loss. 5k in under 30mins is fantastic. Just remember to listen to your body and its OK to have a slower run.

jorgeRuns
jorgeRunsGraduate

Hi I did my last run on Monday 30 March thanks 😀

Johnnylewis
JohnnylewisModerator
in reply to jorgeRuns

Well done and congrats. Keep running and with a smile 😁

Robotshark
RobotsharkGraduate

Have just completed C25K!!! Woo woo!!! Can I have my lovely Graduate badge please? Many thanks.

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Robotshark

Congratulations! It’s my pleasure to put a shiny new graduate badge on you. Celebrate well, have a look at what’s happening in the consolidation club, and enjoy all your future running adventures.

Stay safe and happy running.

Please can I claim my graduation cert

Johnnylewis
JohnnylewisModerator
in reply to Healthrunner1

Well done and many congratulations on completing c25k. Keep smiling and keep doing them runs at your pace.

Foxglove2
Foxglove2Graduate

Done! Finished W9R3 today!

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Foxglove2

Congratulations! Celebrate well, go check out the consolidation club, and enjoy all your future running adventures.

Stay safe and happy running.

Daroo
DarooGraduate

I did it!!!! Can i please graduate? Week 9 run 3 done 😁⭐️

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Daroo

Hmmm... ok go on then 🤣

Congratulations! Celebrate well, enjoy consolidation (go check out the consolidation club) and all your future running adventures.

Stay safe and happy running

Daroo
DarooGraduate
in reply to UnfitNoMore

Thanks :)

Hello 😁 I have just run W9R3 woohoo! 🏃‍♀️

So happy to graduate would love to have a badge to show off my hard work 😊

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Northlondongirl

Congratulations! Celebrate well, enjoy consolidation (we have a new consolidation club you know?) and enjoy all your future running adventures.

Now... lemme see if we have any badges left. Aha... here’s one!

Stay safe and happy running.

Northlondongirl
NorthlondongirlGraduate
in reply to UnfitNoMore

Oh I love my badge thank you 🤗

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Northlondongirl

Cool, and well deserved

roseabi we’d best have more on order... I think it’s gonna be a busy month 🤣

roseabi
roseabiAdministrator
in reply to UnfitNoMore

I'm on it! 😊😊😊

UnfitNoMore
UnfitNoMoreAdministrator
in reply to roseabi

Thank goodness... and also thought I’d check your alerts are working 🤣🤣🤣. Sorry!

stuntbelly
stuntbellyGraduate

Completed my final 5k run in 33 minutes.. The aim now is to get below 5k. With isolation in progress and no work any time soon means more running but can build up slowly 🏃🏃🏃😊

UnfitNoMore
UnfitNoMoreAdministrator
in reply to stuntbelly

Congratulations! That’s a great time for 5k at this stage too. Celebrate well, then enjoy some consolidation and all your future running adventures. healthunlocked.com/couchto5....

55Milly
55MillyGraduate

Hello 👋..... I can’t quite believe it but I just completed Week 9 Run 3.

Please can I have my graduate badge?!

I can’t praise the programme enough - not just for getting me running 🏃‍♀️, but also helping me to get through a really difficult time in my life - so huge thanks to everyone for that

x

UnfitNoMore
UnfitNoMoreAdministrator
in reply to 55Milly

Congratulations! Celebrate well. While obviously not good to read that you’ve had a difficult time, it’s great to know that running, and your virtual running buddies have helped you through it... and I’m sure your posts are helping others as I write this too. Enjoy some consolidation and all your future running adventures.

Alec3720
Alec3720Graduate

I love this programme I have passed it on to several others already.

My goal in consolidation is to drop under 30 mins! Especially as my sister (4 years younger than me by the way) has done this already!!

Can I have my badges now please

Keep running all and stay safe!!

Johnnylewis
JohnnylewisModerator
in reply to Alec3720

Congrats on your badge. You will get the sub 30. It will happen without you even realising. Keep running and smiling

Alec3720
Alec3720Graduate
in reply to Alec3720

I have graduated w9r3 but still have not had my badges given to me can you do this for me please

roseabi
roseabiAdministrator
in reply to Alec3720

Hi there! You have your badge, but it looks as though you cannot see it, unfortunately. Users of the iPhone Health Unlocked app are not able to see badges. If this is you, try logging into Health Unlocked via your web browser, and the badge will appear!

Apologies, this is something beyond our control I'm afraid.

Alec3720
Alec3720Graduate
in reply to roseabi

That must be the case sorry I did not know that thanks 😊

roseabi
roseabiAdministrator
in reply to Alec3720

No need to apologise xx

Christiefan
ChristiefanGraduate

Hi,

I completed the programme today and am so happy to have graduated at last! Had to stay in with my family for a week so been itching to get out and do the final run. Hurray!

Johnnylewis
JohnnylewisModerator
in reply to Christiefan

Well done you. Bet you have had a big smile all day. Keep that smile and remember to consolidate your runs for a few weeks.

dcluckwell
dcluckwellGraduate

I graduated this morning! (Please can I have my digital badge?)

Parts of the run were even pleasurable although I have learned that a bottle of wine the night before a run makes the run harder! (No s&@@ Sherlock!)

Anyway I never thought that I could be a runner as an overweight, 6’6’’, non sporty man. What I have learned is that the barriers are psychological and that running helps physical and mental fitness massively. Also it makes you much more in tune to physical needs (I.e. hydration and tiredness!)

This community is a fantastically supportive place and taught me to trust the plan!

Thanks.

Johnnylewis
JohnnylewisModerator
in reply to dcluckwell

Well done you only completing the plan. Its a great feeling. Don't let it stop tho. Keep running. Stick to the plan. 3 runs a week and just let your body build natural fitness. Remember run with a smile

dcluckwell
dcluckwellGraduate
in reply to Johnnylewis

Thank you!

Willowyogi
WillowyogiGraduate

I just completed W9Run3. Feel great! I heard I can get a badge. How do I get it?

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Willowyogi

Just by post in here. Congratulations! Celebrate well, enjoy consolidation and all your future running adventures. One badge happily awarded.

Wonda1
Wonda1Graduate

W9 R3 complete can't believe it 🎉

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Wonda1

Congratulations! Celebrate well, enjoy some consolidation and all your future running adventures. One badge awarded... great work.

aclare
aclareGraduate

Finished week 9 run 3 today!!! Woo hoo.

Super pleased there were cheers and a trophy.

Did the whole program with my buddy; started as she was due to run a 10km in July, got to week 7 as lock down started and we were worried we wouldn't be able to finish but luckily the allowance for exercise had allowed us to finish.

Still not enjoyable, still exceptionally difficult towards the end of 30 minute run but haven't skipped a run or walked at any point when we should have been running.

Roll on consolidation!

UnfitNoMore
UnfitNoMoreAdministrator
in reply to aclare

Congratulations! Celebrate well, enjoy that consolidation and all your future running adventures.

We are currently blessed to be able to go out for exercise... I think that it’s a special time. Hopefully your buddy is still going to do a 10k if not the event... it’s always good to have a goal.

Don’t worry about it being difficult to finish, that’s what consolidation is all about... and this month’s consolidation club being lead by IannodaTruffe is going to be a good place to share experiences and get many bits of wisdom from the man himself.

aclare
aclareGraduate
in reply to UnfitNoMore

We are going to continue on slowly towards 10km - just don't NEED to do it by July now 😊 (race had been cancelled)

UnfitNoMore
UnfitNoMoreAdministrator
in reply to aclare

You’re right... first week in August will be just as good 🤣. Have fun getting there whenever you decide to do it.

EnergyFlash
EnergyFlashGraduate

I actually finished the last run of week 9 in March, but unfortunately the graduation run organised by my local running club coincided with the first weekend of social distancing and was cancelled! I did the run later on my own but I've found it hard to progress on from week 9 since the full lockdown, a post coming from me about this soon.

UnfitNoMore
UnfitNoMoreAdministrator
in reply to EnergyFlash

That sucks! Not that you did it, obviously, but Boris’s timing there! Have you seen the Consolidation Club? Lots of runners struggle straight after graduation and IannodaTruffe is ready to help you through it here healthunlocked.com/couchto5...

I’m sure you guys can celebrate your achievements and the end of lockdown with an epic run together too.

Anyways, back to business... congratulations! Celebrate well, even though differently to your plans, enjoy consolidation and all your future running adventures.

EnergyFlash
EnergyFlashGraduate
in reply to UnfitNoMore

Many thanks for your support. Will check out the Consolidation Club as advised, and yes, hope to hook up with the running club in better times.

Magicmikeyb
MagicmikeybGraduate

I graduated end of March, wasn't sure where to ask for badge/ graduation tag. so sorry if this is in the wrong place,

cheers

Johnnylewis
JohnnylewisModerator
in reply to Magicmikeyb

Congratulations on completing c25k. I bet you had a big smile. Have a look in at the link below. It will guide you through your next important steps.

Just remember tho keep running and keep smiling

healthunlocked.com/couchto5....

Philly1971
Philly1971Graduate

Just finished the programme. This site and the app have been a great help! Thanks for all of your efforts!

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Philly1971

Congratulations. Sorry for the delay. Celebrate well, go check out the consolidation club for further support at this important stage and enjoy all your future running adventures. healthunlocked.com/couchto5....

I completed C25K last week and I was so proud of myself, given I'd tried to complete it last year and gave up w5 r3 as mentally I couldn't get passed it. But I did it, it gives me some relief from the stress at work and I'm starting to feel stronger. This forum has been my go to for inspiration, thank you all so much!

UnfitNoMore
UnfitNoMoreAdministrator
in reply to CherryFurnace

You’re more than welcome. Congratulations! It’s good to read that you didn’t fully give up... you came back and got it done. Celebrate well, and enjoy all your future running adventures.

Consolidation is highly recommended at this stage, and IannodaTruffe is running this month’s Consolidation Club, many new runners get a little lost after the plan so it’s well worth checking out healthunlocked.com/couchto5....

thecandyman
thecandymanGraduate

I’ve just completed the program this evening - I can’t believe it! My final run wasn’t the greatest, slow pace, felt like I couldn’t finish but I got there in the end!

May I have my badge please 🤗

UnfitNoMore
UnfitNoMoreAdministrator
in reply to thecandyman

Congratulations! Not all runs feel great, not all runs are fast (nor should they be) but all runners finishing a plan are awesome. Celebrate well and enjoy your all your future running adventures.

Consolidation is highly recommended now... IannodaTruffe is running this month’s consolidation club here healthunlocked.com/couchto5....

Hello, I completed w9r3 on Wednesday last week. 🎉🎉🎉

Please may I have my badge?

UnfitNoMore
UnfitNoMoreAdministrator
in reply to FleetwoodShuttle

Congratulations! One badge awarded. Celebrate well and enjoy all your future running adventures.

Consolidation is highly recommended at this stage... have a look at IannodaTruffe’s consolidation club for tips at this important stage. healthunlocked.com/couchto5....

Thank you!! The program was absolutely brilliant and I’ve recommended it to lots of my friends, one of whom started the program yesterday 👍

Can I consider myself a runner now?!

Bonniemay
BonniemayGraduate

Hi! Completed w9r3 on saturday eve with my dad! Took abit longer towards the end due to coronavirus and dad working away, but we have completed it! I would love if I could get my graduate badge please!😊

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Bonniemay

Congratulations to both of you! One badge awarded. Celebrate well, and enjoy all your future running adventures.

Have a look at the consolidation club healthunlocked.com/couchto5.... Consolidation is highly recommended at this stage.

Graciea
GracieaGraduate

Hi I started in January and completed couch to 5k on April 1st! What a ride 🏃🏻‍♀️ here’s to keeping up the momentum ☺️

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Graciea

Congratulations! Celebrate well, and enjoy all your future running adventures.

Consolidation is highly recommended at this stage... check out the consolidation club here healthunlocked.com/couchto5....

Allbarron
AllbarronGraduate

Hi I've completed w9r3 today. Can't believe I've done it. That graduate badge would be the icing on the cake. Now encouraging my other half who had the all clear to start after a heart attack. Gonna be a chearleader!!

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Allbarron

Congratulations, and well done cheerleading your other half. Celebrate well and enjoy all your future running adventures.

Consolidation is highly recommended at this stage... go check out the consolidation club healthunlocked.com/couchto5....

Allbarron
AllbarronGraduate
in reply to UnfitNoMore

Thanks UnfitNoMore! I've been checking the consolidation club! I know I'll still need support moving forward👍

Jtatum
JtatumGraduate

Just completed my graduation run - woop woop, so chuffed!

Please may I have my badge?

Thx and many thanks for this program!

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Jtatum

Congratulations! Celebrate well, enjoy consolidation and all your future running adventures. Check out the consolidation club healthunlocked.com/couchto5....

Happy running.

Many thanks but just wondering if there is a C25K Graduate image anywhere that I can download?

UnfitNoMore
UnfitNoMoreAdministrator
in reply to JTatum09

There was one on the December graduates post healthunlocked.com/couchto5...

Jtatum
JtatumGraduate
in reply to UnfitNoMore

Fab many thanks

Runjilly
RunjillyGraduate

Hello UnfitNoMore Could I have my graduation badge please! 😊 Completed w9run3 this morning in glorious sunshine. Very pleased 😁 !!

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Runjilly

Congratulations! Running in glorious sunshine... what a way to finish this. Celebrate well, enjoy consolidation and all your future running adventures.

Check out the consolidation club healthunlocked.com/couchto5....

Timotea
TimoteaGraduate

Hello,

I have just completed W9R3... yippppeee! Ran every week for 9 weeks even on holiday. Can’t believe it. Please may I have my graduation badge?

Johnnylewis
JohnnylewisModerator
in reply to Timotea

Well done and congratulations. Running on holiday is dedication. Your defiantly hooked. Pop over to link below. Great help and tips for what next. Keep running with a smile

healthunlocked.com/couchto5....

Timotea
TimoteaGraduate
in reply to Johnnylewis

Thank you for my graduate badge! Pleased as punch. Yep.... already on the consolidation path!

Harrishawk
HarrishawkGraduate

Hi.

I have just finished my last run Wk 9, I`m so glad I found C25K, Can hardly believe the improvement from run 1 WK1.

I have really enjoyed the course, and will recommend it to anyone,( literally, I`m 64 years old )

looking forward to extending my runs in the future, but for now I think a glass or three is in order.😁😁😁😁

Johnnylewis
JohnnylewisModerator
in reply to Harrishawk

Well done. You should be so proud. I found that it really helped me mentally as well. Just the fresh air and the sense of I can do this. Pop over to link below to find great tips and help on what to do next. Keep running with that smile

healthunlocked.com/couchto5....

Redrunner98
Redrunner98Graduate

I completed my Couch To 5K today! So proud of myself, could I please get my badge/tag ☺️

Johnnylewis
JohnnylewisModerator
in reply to Redrunner98

Congratulations and well done. You should be proud of yourself. Have a wee look at healthunlocked.com/couchto5....

Great tips and support for what to do next.

Redrunner98
Redrunner98Graduate
in reply to Johnnylewis

Thanks Johnny! Much Appreciated :)

jodieiwh
jodieiwhGraduate

After falling off the running wagon for a while I restarted C25K in February, currently doing a happy dance as I have just completed W9R3 today. 😁🍾

Viriamber
ViriamberGraduate

I did it, yesterday was my graduating run!! Started mid January and repeated a week.

If you'd have asked me in December about running I'd have laughed in your face, now I'm doing 30 minutes at a time (albeit very slowly).

Johnnylewis
JohnnylewisModerator
in reply to Viriamber

Congratulations. Well done. You should be proud. Have a look at the below to help you out with what next. Just remember a slow 30 mins is 1000 times better than fast 0 mins

healthunlocked.com/couchto5....

paul12s
paul12sGraduate

Completed final run on 2nd April, but started on 21st October.

However have now done 2 consolidation runs of 5k this week alone.

Not sure i am a keen runner as such but I do enjoy the feeling afterwards.

Johnnylewis
JohnnylewisModerator
in reply to paul12s

Congratulations. Well done. You will become a keen runner. Lol check out healthunlocked.com/couchto5.... For help and tips on what next

Woo hoo I completed w9 r3 last night. Can I have a shiny bade please? My goal is to build on my 2 step shuffle to actually running for 5k. Lovely forum and lovely people. I've actually inspired a work colleague to try the plan. Me inspire someone :)

Johnnylewis
JohnnylewisModerator
in reply to notsofitoldbird

Excellent. Well done. I found that my new spring in my step rubbed off on other people too. Its a great feeling. Check out healthunlocked.com/couchto5.... It will give you help and tips on what next

Fast_Ass
Fast_AssGraduate

Boom!! W9R3 completed.

Can I get a badge please :)

Johnnylewis
JohnnylewisModerator
in reply to Fast_Ass

Boom!!!! Well done. Excellent work. Keep smiling and check out healthunlocked.com/couchto5....

sugarmoon
sugarmoonGraduate

Hi, I succeeded in completing my graduation run yesterday. Please can I claim my tag and badge 😊

MillyM0lly
MillyM0llyGraduate

Hi, I completed the C25K yesterday! Please can I have my badge !

Johnnylewis
JohnnylewisModerator
in reply to MillyM0lly

Well done and congratulations. Check out healthunlocked.com/couchto5.... Great help and tips to what next

Powerhoopfan
PowerhoopfanGraduate

Yay, I have today graduated couch to 5k!

Johnnylewis
JohnnylewisModerator
in reply to Powerhoopfan

Well done. Great feeling when you complete it. Keeping running and check out healthunlocked.com/couchto5.... For helps and tips for your next part

toiras
toirasGraduate

Thrilled to have just finished week 9 run 3! I started back in early December but got knocked out for a month by a virus over New Year and into Jan, so I'm so pleased to have graduated. It's my second time; I first did it back in 2012.

This time felt much easier, but weeks 7 and 8 were still a bit tough mentally, but this programme really works.

It's been such a blessing to be able to get out and finish it these last few weeks. I'm calmer, less stressed, and it's such a help to mark the transition by getting out after work.

Congrats to everyone graduating this month :-)

Johnnylewis
JohnnylewisModerator
in reply to toiras

Well done and congratulations. Your right, I find that there's nothing better to do when you have had a long hard day. I just destress instantly. Check out healthunlocked.com/couchto5.... Keep running

D48P
D48PGraduate

Hi I’ve completed my final run today 😊 could I please have my badge thank you for all your support and advice it’s really helped get me through ✅

Johnnylewis
JohnnylewisModerator
in reply to D48P

Well done and congratulations on completing c25k. Keep that running up. It's only the start. Check out healthunlocked.com/couchto5.... Great help and tips on what to do next

D48P
D48PGraduate
in reply to Johnnylewis

Thank you 😀

RunWillie
RunWillieGraduate

I’ve just graduated and can’t stop smiling. I would love to have my Graduate badge.

Thanks so much :))

UnfitNoMore
UnfitNoMoreAdministrator
in reply to RunWillie

Congratulations... celebrate well and never stop smiling! Enjoy some relaxed consolidation work (we even have a club for that here healthunlocked.com/couchto5...) and all your future running adventures

I graduated today - can I have my badge please. Pretty please? 😁

Many thanks to the admin team for their help and encouragement 👍

UnfitNoMore
UnfitNoMoreAdministrator
in reply to LittleIreland

Congratulations! Celebrate well, enjoy consolidation and all your future running adventures. Come tell us all about them, they’ll help the people following in your footsteps.

Check out the consolidation club healthunlocked.com/couchto5....

LittleIreland
LittleIrelandGraduate
in reply to UnfitNoMore

Wow thanks 😁

Assen
AssenGraduate

Graduated.

Yesterday I completed Week 9 - Run 3. Very pleased and proud!!

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Assen

...and so you should be! Congratulations. Enjoy some consolidation (group thread for that here healthunlocked.com/couchto5....) and all your future running adventures

Assen
AssenGraduate

Hi can I claim my Graduation Badge.

Completed yesterday - many thanks x 👍

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Assen

Congratulations! Celebrate well, enjoy consolidation healthunlocked.com/couchto5... and all your future running adventures

Just graduated this morning - still can't quite believe it! I started in January, repeated week 3 and week 4 (just didn't feel ready to move on) and this morning I ran 4.3K in 30 minutes then kept on going to the full 5K in 35 minutes.

I put weight on after breast cancer treatment nine years ago, lost 3st last year with Slimming World last year, then finally at 54 and as a total non-runner I finally decided to give this a go. I hated running then so still not quite sure why I decided on this, but I'm so glad I did, and very proud of myself :)

Can I have my lovely shiny Graduate badge please?

Johnnylewis
JohnnylewisModerator
in reply to EthelTheAardvark

Well done on all fronts. You should be so proud. What a journey you have been on. Keep running and smiling pop over to healthunlocked.com/couchto5....) and get great tips and help for what next

Craftybean
CraftybeanGraduate

Hi, i just completed W9R3 this morning...could I have my graduate badge? I shall wear it with pride! Thank you Xx

Johnnylewis
JohnnylewisModerator
in reply to Craftybean

Congratulations and you should be proud. C25k really does bring you on a journey. Keep running. Check out healthunlocked.com/couchto5....) great help and tips for what to do next

Treewoman
TreewomanGraduate

Yeeeesssss!!!! It’s badge time please! Finished week 9 run 3 on a very Good Friday indeed. I may not have got to 5k yet but I’m feeling chuffed to have done all my runs!

And congratulations to my fellow April Fools !

Johnnylewis
JohnnylewisModerator
in reply to Treewoman

Well done. What a good Friday it's been for you. Don't worry about the distance. It will come. The most important thing is that your out running. Run with a smile. Check out healthunlocked.com/couchto5....) it will give you great help and tips to what next. Keep it lit.

Treewoman
TreewomanGraduate
in reply to Johnnylewis

Thank you!

Distracted94
Distracted94Graduate

Finally completed yesterday, yay!! It took a bit more than 9 weeks with the odd week off for illness, started in January but go there in the end. Never thought I'd do it but all the advice on going slowly on this blog helped me learn how to run for longer by slowing down. I'm certainly nowhere near to 5k but I am running for 30 minutes, which I didn't think I was capable of when I started :-)

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Distracted94

Congratulations! It’s all about those life changing 30 minutes. Celebrate well, and enjoy all your future running adventures.

Consolidation is now recommended, check out the consolidation club for support in this important phase. healthunlocked.com/couchto5....

JChiz
JChizGraduate

Completed the programme today and feel great. Looking forward to seeing the graduate badge beside my name and to keep reading all your inspiring news.

UnfitNoMore
UnfitNoMoreAdministrator
in reply to JChiz

Congratulations! Celebrate well, enjoy consolidation healthunlocked.com/couchto5... and all your future running adventures

Spanielmomma
SpanielmommaGraduate

I did it W9R3 completed so damn proud of myself WOO HOO 🏆 badge Please please I’ve been waiting for this to show my husband. Happy Saturday everyone

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Spanielmomma

Congratulations! One badge coming up. Celebrate well, enjoy consolidation healthunlocked.com/couchto5... and all your future running adventures

Hi. I’ve just finished the 1st week of C to 5. And feel good. I’ve been putting it off for months. Glad to have a goal in these uncertain times.

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Doobrie

Great job getting started. Enjoy your journey.

mayberunner
mayberunnerGraduate

Just completed my last run of w9r3 😁

UnfitNoMore
UnfitNoMoreAdministrator
in reply to mayberunner

Congratulations! Celebrate well, enjoy consolidation healthunlocked.com/couchto5... and all your future running adventures

getfit2345
getfit2345Graduate

Please may I have my badge? I graduated today 😀

Thank you

UnfitNoMore
UnfitNoMoreAdministrator
in reply to getfit2345

Congratulations. One badge coming up! Celebrate well and enjoy consolidation and all your future running adventures.

healthunlocked.com/couchto5....

Kiwipie
KiwipieGraduate

Just completed Week 9 Run 3 and feeling chuffed.

Now looking forward to some consolidation runs, exploring new routes and enjoying the freedom of running before I take the 10K challenge.

Nice and easy take it slow, if I can do 5K/30mins I can do 10K/60mins. 😊

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Kiwipie

Congratulations... and you’re absolutely right, you can do 10k/60 minutes... that second half is easier than the first! Celebrate well, enjoy consolidation and all your future running adventures.

healthunlocked.com/couchto5....

Runfati
RunfatiGraduate

Hi there!

I graduated C25K on Saturday. I would never have thought I could for for 30 minutes at the start! I did my first consolidation run today without Michael - having an Olympic champion saying I was doing good was so motivating 😆

Please my I have my shiny graduation badge! ☺️

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Runfati

Congratulations... and well done getting out there without MJ for the first time too. Celebrate well, enjoy consolidation and all your future running adventures.

healthunlocked.com/couchto5....

Runnerno
RunnernoGraduate

Cheers for the help and support could never have done it solo, feeing chuffed to have graduated looking forward to becoming a regular runner 😊

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Runnerno

Congratulations! You’re well on the way to being a regular runner... consolidation club could help now healthunlocked.com/couchto5....

Celebrate well and enjoy all your future running adventures

Runnerno
RunnernoGraduate
in reply to UnfitNoMore

Thank you

Spanielmomma
SpanielmommaGraduate

I completed my W9R3 on Saturday never in a million years did I think 9 weeks ago I could complete this, but complete it I have. And boy do I feel damn proud of myself and I’m looking forward to having Graduate after my name. WOO HOO I DID IT

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Spanielmomma

Congratulations! Never in a million years... but 9 weeks is a much different proposition! Celebrate well, enjoy consolidation and all your future running adventures.

healthunlocked.com/couchto5....

Ercolino
ErcolinoGraduate

I did my final week 9 run yesterday - Easter present to myself! I was going to say I'm a total non runner, but that's not true anymore is it? I'll take a moment to absorb and enjoy that and get going on the consolidation - I love this programme - it works!

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Ercolino

Congratulations... and no, that’s certainly not true now... 100% runner with a new graduate badge. Celebrate well, enjoy consolidation and all your future running adventures.

healthunlocked.com/couchto5....

Rrrrunning
RrrrunningGraduate

Hi- I just completed w9r3...!!! I’m in shock! Never ever did I think I could do this. Started back in a freezing Feb- off work with mental health issues- instead of stopping at the chemist to pick up my medication, I went to the sports shop and got some running shoes and started running that day. It nearly killed me! But 9 weeks on, I’m much much better. The programme has been challenging, but in an unstable world with an unstable mind, I trusted it and I’ve bloody well done it! It’s nothing short of an Easter miracle 😂

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Rrrrunning

Congratulations... and wow! Great back story there to run one, and I’m so pleased that decision worked well for you! Celebrate well, enjoy some consolidation healthunlocked.com/couchto5... and all your future running adventures

Fionamags
FionamagsGraduate

I finished the c2 5k programme today! Please can I have a badge?

Thanks so much for the great advice and support provided by the administrators as well as the lovely forumites. I'm looking forwards to consolidation and beyond!!!!

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Fionamags

Congratulations... and you’re very welcome... you’re also helping many others following in your footsteps of corse, so thank you to you too. Celebrate well, enjoy consolidation and all your future running adventures. healthunlocked.com/couchto5....

Couchsurfer
CouchsurferGraduate

Slightly amazed to be able to claim my graduate badge, please! Consolidation club next for me - but also, the brave new world of running for pleasure and not just to follow a programme.

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Couchsurfer

Congratulations! Running for pleasure eh? A strange combination of words that we all get eventually... hopefully we’ll soon be able to book “fun runs” again too 🤣. Celebrate well, and enjoy consolidation club and all your future running adventures

Madmum2
Madmum2Graduate

Completed this morning 🏆- yayyyy ..

can’t wait to go spread my wings !!

If anyone can point me to the next step that would be great !! Thank you so much ☺️

Blackshoe76
Blackshoe76Graduate
in reply to Madmum2

Well done! Congrats!!! 🍾🥂🏆🥳🥳🥳

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Madmum2

Congratulations! Next, celebrate well... then there’s consolidation club healthunlocked.com/couchto5... to get you running 30 minutes easier... after that you get to choose you’re next running adventure. Enjoy every single one of the many runs ahead of you.

Madmum2
Madmum2Graduate
in reply to UnfitNoMore

Thank you 😊 SO happy to have finished ! Yayyyy ... information gratefully received for progressing on yipppeee 🏃‍♀️🏃‍♀️🏆🏃‍♀️

Hi I completed W9R3 last weekend, feeling really pleased with myself, hope I'm posting in the right place to ask for my graduate badge please.

Many thanks 😊

Johnnylewis
JohnnylewisModerator
in reply to Forrestgump54

You certainly are. Well done on completion of c25k. You should be pleased with yourself. Pop over to healthunlocked.com/couchto5... lots of helps and tips to what to do next. Well done

Forrestgump54
Forrestgump54Graduate
in reply to Johnnylewis

Thank you so much, I have done a further two runs of 30 minutes but still using the app on week 9, hoping that eventually my pace will improve, saying that I'm more than happy with what I have achieved so far and still believe I wouldn't have completed without the support from here and the app.

Will be having a read about what's next.

Thank you 😊

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Forrestgump54

Don’t worry about pace... it’ll come, with plenty of easy runs... my slow got faster throughout the first year... then all of a sudden my fast got faster too! Still not planning a trip to Tokyo next year, but it’ll do me!

Bevvym61
Bevvym61Graduate

Ive done it! Week9 run 3 completed..and as a complete non runner this is a big deal for me.. I feel so achieved..and wow what a great feeling that is! From week 1 it has challenged and elated me in ways I couldn't have imagined.

Already downloaded the podcast for C25K+ ...And a 5k run booked for June, and so weird to say this but...I feel like a runner 🙂!!

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Bevvym61

Spot on there... this is a big deal! Congratulations! You feel like a runner because you are a runner 😀. Enjoy some consolidation and all your future running adventures especially that 5k.

healthunlocked.com/couchto5....

Hi I just completed week 9! After stops and starts I've used this lock down to follow the programme consistently every other day and am delighted that I have churned through the final weeks! I would love a badge, please. Am going to start consolidating now. Want to try to improve my pace a bit as at the moment I seem a bit stuck on 1km every 7mins 26secs.

UnfitNoMore
UnfitNoMoreAdministrator
in reply to HalloweenBaby

Congratulations! Great use of a lockdown... and don’t worry about that pace at this stage. Enjoy some gentle consolidation work (link below) and all your future running adventures.

healthunlocked.com/couchto5....

WillsMum68
WillsMum68Graduate

Graduated this morning! Over the moon, so pleased to do it on my second attempt.

Please can I have my badge 😊 Thank you.

UnfitNoMore
UnfitNoMoreAdministrator
in reply to WillsMum68

Congratulations! One badge coming up. Enjoy some consolidation (link below) work and all your future running adventures.

healthunlocked.com/couchto5....

WillsMum68
WillsMum68Graduate
in reply to UnfitNoMore

Thank you, looking forward to seeing what I can achieve next!

Elsiebea73
Elsiebea73Graduate

Good evening. I finally completed C25k on Tuesday. I then decided to do the run 5, donate 5 and nominate 5 for the NHS.

I took a wrong turn and accidentally ran 6k this morning. I’m incredibly proud of myself for keeping going but ended up with a blister on the sole of my foot (odd as my trusty trainers have never let me down throughout this) I can only think the sock wasn’t on right.

I’m a key worker supporting children in education of those on the front line so not only proud of myself but for all the parents I’m able to support

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Elsiebea73

Congratulations. I’m proud of all the key workers out there keeping us going through this, you all deserve medals, which I don’t have... but I do have a shiny new graduate badge! Enjoy some consolidation work, link below, and all your future running adventures.

The blister may well be down to the socks... well done on that NHS run, take it nice and easy next time out.

healthunlocked.com/couchto5....

Elsiebea73
Elsiebea73Graduate
in reply to UnfitNoMore

Thank you

I’ve just completed the couch25k programme and really REALLY (😂) excited about receiving my graduation badge! Thank you! 😊🎉🏃‍♀️

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Rainbowrunner123

Congratulations! Sorry for the late response, I’m having issues with notifications... though maybe this just built the anticipation of getting your badge a little 🤣🤪

Celebrate well, enjoy consolidation and all your future running adventures.

healthunlocked.com/couchto5....

Rainbowrunner123
Rainbowrunner123Graduate
in reply to UnfitNoMore

Thank you! Good things come to those who wait! 😂

Bracken2018
Bracken2018Graduate

Bracken2018 - Yippee

I completed W9 R3 this morning in the rain

5.5K in 41 minutes . I ran a little extra just to make sure I actually made it to 5K .

How do I receive my badge and graduation 👩‍🎓 notification next to my name ?

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Bracken2018

Congratulations! Badge should be visible now! Celebrate well, enjoy consolidation and all your future running adventures. Be mindful not to do too much too soon, though I totally get needing to nail that 5k, and extra congratulations for doing so, it’s better to progress slowly and also to consolidate from time to time. healthunlocked.com/couchto5....

84green
84greenGraduate

Week 9, Run 3 completed. 3.9km in 30 minutes. Will now consolidate. Aim to do 5k in 40 minutes initially and then bring the 5k time down.

5k in 30 in the goal by the autumn.

Grateful for a badge - doing this means a lot to me. More than I anticipated.

UnfitNoMore
UnfitNoMoreAdministrator
in reply to 84green

Congratulations! Consolidation club healthunlocked.com/couchto5... is there to help you right now. Celebrate well, enjoy the break from relentless progression and then that next running adventure of hitting your new goals.

Hidden
HiddenGraduate

Hiya, completed today! Didn't manage to do the 5k, but am happy with my 30 mins, after all I'm not a young one... will continue every other day.....

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Hidden

Congratulations! You hit 30 minutes, that’s a life changing thing... 5k itself isn’t, those Olympic 5k athletes have to run a lot further to get the extra health benefits!!

Celebrate well, enjoy some consolidation work healthunlocked.com/couchto5... and all your future running adventures.

Outdoorsy19
Outdoorsy19Graduate

Hi I completed C25K 15 days ago. I would love to see my graduate badge too. I started in January on a treadmill at my brother’s in the USA - knowing I’d overindulged at Christmas! But my main motivation was a serious blow to my knee a year ago which left me barely able to walk. Late in 2019 the physio treating me suggested I start 0-5k to help me return to fitness. I‘m not built to be a runner and have had to repeat a few sessions but now I’m able to run 5k in 31 mins and feeling great! I’ve taken on board the consolidation advice and been keeping up running around 5k 3 times a week... feeling like I could just keep going at the end and that this thing is becoming a habit and part of my routine.

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Outdoorsy19

Congratulations! Celebrate well and enjoy all your future running adventures.

It sounds like you’ve consolidated perfectly... crossing that finish line with plenty left in the tank is great. If you want to move up in distance, there’s a great plan on the Bridge to 10k forum... which can also be used to get a bit quicker over 5k... or you could of course keep running as you are, all choices are good. Really cool to read you were given advice to start running by a physio... back when my knees went I was told I couldn’t run any more, and it took nearly 30 years for a medical professional to tell me it was good for my knees!

Happy running.

Shailrun
ShailrunGraduate

Hi, I did my final run on Thursday and officially graduated. It’s an amazing feeling and look forward to receiving my badge ... so proud of myself and this wonderful forum 🎉

Thank you 🙏

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Shailrun

Very will placed pride... congratulations! Celebrate well enjoy consolidation and all your future running adventures. healthunlocked.com/couchto5....

Buffy68
Buffy68Graduate

Completed this morning, can I have a badge please :)

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Buffy68

Congratulations! Celebrate well, enjoy consolidation and all your future running adventures! healthunlocked.com/couchto5....

Tigs08
Tigs08Graduate

Hi, I graduated today. I’ll be smiling all day today

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Tigs08

Congratulations! Celebrate well, enjoy consolidation and all your future running adventures. healthunlocked.com/couchto5....

Sorry for the late reply... hope you’re still smiling!

Chelsea3459
Chelsea3459Graduate

Hi. I finally completed W9R3 and I could not be more chuffed. I never thought I could do it.

Yay! Go me!!!

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Chelsea3459

Congratulations! Celebrate well, enjoy consolidation and all your future running adventures. healthunlocked.com/couchto5....

Now, you can do things you never thought you could, and you’ve just proven it... believe in yourself, you’re awesome.

SharonG123
SharonG123Graduate

So I did my final run yesterday 🎉🎉

I’m doing around 4.2k in 30 mins, frustrated I’m not at the 5k mark but will try to run faster over the next few weeks to build this up!

UnfitNoMore
UnfitNoMoreAdministrator
in reply to SharonG123

Congratulations! Celebrate well, enjoy consolidation and all your future running adventures. healthunlocked.com/couchto5....

I’m proud to say I didn’t run 5k in the 9 weeks either... don’t be frustrated, it tells me that you’re running the right way. Keep it comfortable during consolidation, and then around 80% of the time afterwards. After consolidation, my advice would be to extend one run a week by 5 minutes, get to 5k that way, and then look at how to bring the time down (spoiler: lots of slower running!)

Wingnut67
Wingnut67Graduate

Good Morning.

I completed week 9 run 3 on Saturday and have managed to lose thirty pounds by adding healthy eating into the mix. Would now like to progress on towards 10K.

Please could I get a graduation badge.

Many Thanks

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Wingnut67

Congratulations! Celebrate well, enjoy consolidation and then that next running adventure. healthunlocked.com/couchto5.... There’s a great plan over on the bridge to 10k forum, but don’t rush into it, give your body a break from the relentless progression of C25K and it’ll make the next part of your journey even easier.

PennySheldon
PennySheldonGraduate

Graduated this morning. Feels like a real achievement. My aim is to run 5K in 35 minutes - I’m close now and hope once park runs begin again to be able to do it there.

UnfitNoMore
UnfitNoMoreAdministrator
in reply to PennySheldon

Congratulations! Celebrate well, enjoy consolidation and all your future running adventures. healthunlocked.com/couchto5....

If you’re close to your goal, the combination of more running and the lift parkrun gives will see you achieve your goal, no doubt.

AineB2020
AineB2020Graduate

Just completed C25K and I cannot believe that I did. Would love my badge and my plan now is to keep running...

UnfitNoMore
UnfitNoMoreAdministrator
in reply to AineB2020

Good plan! Congratulations... celebrate well, enjoy consolidation and all your future running adventures. healthunlocked.com/couchto5....

AineB2020
AineB2020Graduate
in reply to UnfitNoMore

Thank you.

Please can I have my badge? I used to collect badges but I think this is the best one I’ve earned! Thanks! So excited

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Thinkweightlast

Congratulations! One badge coming up! Celebrate well, enjoy consolidation and all your future running adventures. healthunlocked.com/couchto5....

Rosebud67
Rosebud67Graduate

I finished my 9-week Couch to 5 programme a couple of weeks ago! I read the consolidation guide and was determined to be careful, but I was also frustrated that I hadn't done the actual 5km... I made the mistake of pushing myself too far and too fast and now am resting my sore calves (see other post!) But I thought I should claim my badge in any case.

I will add that I have found the course really great and better than a paid bootcamp group I did which involved lots of planks and 7am weekend starts.... Much prefer choosing the time that suits me best, although I do miss my weekly run with a mate (because we are in lockdown) who started the programme at the same time. I can highly recommend having a running buddy for one of your weekly runs as it helps you not drift behind and keeps you motivated. Also if you talk you don't run too fast!

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Rosebud67

Hope those calves recover soon... I get the need to do 5k, and a lesson learned isn’t a bad thing! Take it easy, and when you next run go nice and slow, and short too... a nice recovery run.

Planks are great... planks at 7am in the weekend, less so 🤣 you and your mate will be running again soon... for now, there’s always a virtual run together. I ran with my mate a couple of weeks ago, 100+ miles apart, and we had a good chat during and after it too!

Congratulations on graduating... hope you celebrated well. When you’re able to, some gentle consolidation is fun... healthunlocked.com/couchto5.... Enjoy all your future running adventures.

Rosebud67
Rosebud67Graduate
in reply to UnfitNoMore

Thank you! How did you do a virtual run together?

Rats88
Rats88Graduate

Hello! I completed the programme today. Please can I have the graduation badge. Thank you 😁

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Rats88

Congratulations! Celebrate well enjoy consolidation and all your future running adventures. healthunlocked.com/couchto5....

Rats88
Rats88Graduate
in reply to UnfitNoMore

Thank you! 😁

Brucebella
BrucebellaGraduate

Hi iv finished c25k and would like a graduation badge.

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Brucebella

Congratulations. Celebrate well enjoy consolidation and all your future running adventures. healthunlocked.com/couchto5....

Boardman82
Boardman82Graduate

Just finished week9 run3 and officially finished ! Graduate badge please

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Boardman82

Congratulations. Celebrate well, enjoy consolidation and all your future running adventures. healthunlocked.com/couchto5....

J19mills
J19millsGraduate

Just finished week 9 run3. Massive sense of achievement for completing. Can I have my graduate badge please?

UnfitNoMore
UnfitNoMoreAdministrator
in reply to J19mills

Congratulations! It is a massive achievement, so make sure you celebrate it accordingly. Enjoy consolidation and all your future running adventures.

healthunlocked.com/couchto5....

Graduated on sunday!!! Whoop whoop!!

UnfitNoMore
UnfitNoMoreAdministrator
in reply to moveitorlooseit

Congratulations! Celebrate well, enjoy consolidation and all your future running adventures.

healthunlocked.com/couchto5....

Elsiebea73
Elsiebea73Graduate

I would love to have a graduate badge. I completed it last week and have managed to do a few more. Thank you so much 😊

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Elsiebea73

Congratulations! Hope that you celebrated well, and great to hear that you’re already on the consolidation... have a look at the club here healthunlocked.com/couchto5... for more advice. Enjoy all your future running adventures

Hidden
HiddenGraduate

just completed w9 r3 ,so pleased .will keep on running.

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Hidden

Congratulations! Celebrate well, enjoy consolidation and all your future running adventures! healthunlocked.com/couchto5....

Weavil
WeavilGraduate

Hi there, thanks to you all for the handy hints and tips to get me through my nine weeks. Final run complete this morning, couldn't have managed it without all the wonderful advice on this site. Thank you!

I would love my graduation badge please!

This is so refreshing to hear, as I have just completed my first run yesterday. So congratulations and thanks for the progress report.

Weavil
WeavilGraduate
in reply to Oldman_runclub

Thanks. Well done you on taking the plunge. It gets easier, honest!

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Weavil

Congratulations! Celebrate well, enjoy some consolidation work healthunlocked.com/couchto5... and all your future running adventures.

seabadger
seabadgerGraduate

Yay!! Started 10 weeks ago and just had one week off when i had a flu bug just before Covid lockdown! Sooo delighted to graduate this evening on a lovely sunny windy evening. So proud that i pushed my distance in week9 to 5k and ran it in 37mins on my graduation run!

As an overweight 59 yr old desk-hugger i really think c25k has pulled me through this covid lockdown. Can't wait to drive to the coast when this is all over...and run my 5ks by the estuary! Meanwhile...ill make do with the lovely trees and fields near home.

An EXCELLENT programme...i havent run for 45 years...then 10 weeks later i graduate with (i reckon) flying colours. Soooooo pleased!

Thanks to all you happy-forum-scribes for being sooo supportive...it REALLY helps on the 'heavy legs days'

Stepping stones already downloaded!

x

UnfitNoMore
UnfitNoMoreAdministrator
in reply to seabadger

Congratulations! Celebrate well. While I understand the need to get that 5k done, be wary of doing too much too soon, distance running is all about gradual progression to the required distance. Consolidation is recommended at this stage, which can be done by time or distance... this will give your body a break from the progression and the 5k (assuming that’s the way you’d be going) will become an easier run. There’s a consolidation club post here healthunlocked.com/couchto5... for advice and support at this stage. C25K+ podcasts are best left until after this period. Enjoy your next runs and all your future running adventures.

seabadger
seabadgerGraduate
in reply to UnfitNoMore

Wise words! All other advice has been spot on... so I'm not going to ignore that!

Thanx!

UnfitNoMore
UnfitNoMoreAdministrator
in reply to seabadger

I’m on the comeback trail from a period of not running when this lockdown started... while I know I have 5k in me safely still, there is an urge to go try a 10... I must resist, and have found myself rereading this post again healthunlocked.com/couchto5... to help me do so! So, right now you and I are effectively at the same stage in our journeys... I’ve been down the road ahead a little in the past, and it’s too much fun to risk injuring myself and missing!

seabadger
seabadgerGraduate
in reply to UnfitNoMore

Really interesting, thank you for sharing what is actually quite a personal story. I don't see myself as over ambitious... but i will heed the warnings to take progress steadily because i can see myself walking too far...or eating to much... or sitting at my desk too long... and therefore potentially doing too much running too soon. Getting the balance right might be more challenging than i thought (because i didn't know to think). Yes...i think I'll re run w9 for a couple more weeks so my body can bed-in. Thanks!

China-trekker
China-trekkerGraduate
in reply to seabadger

Well done to you on crossing the finishing line , it’s a great feeling . I’m not far behind you at 58 . Happy running 🍺

Good morning , today so pleased I completed week 9 run 3 and graduated. Total non runner at the end of February and enjoyed every minute of it. Even passed 5k on final 2 runs . Many thanks. ✅😀

seabadger
seabadgerGraduate
in reply to China-trekker

Well done you! Do you know what you are going to do next ?

China-trekker
China-trekkerGraduate
in reply to seabadger

Not really sure probably mix it up a bit long and short runs , but try and keep it going as still working full time 👍

roseabi
roseabiAdministrator
in reply to China-trekker

Oh hey you!! Congratulations!!!!!!

Check out our postgraduate Consolidation Club for ideas about what to do next...

healthunlocked.com/couchto5....

China-trekker
China-trekkerGraduate
in reply to roseabi

Many thanks, yes certainly will check out the consolidation club for ideas

Best wishes 😀

Hello 😊 I completed my graduation run this morning and would love my badge to remind me how far I’ve come! Next stop, consolidation...

roseabi
roseabiAdministrator
in reply to BeachbodyUnready

Congratulations!!!

Check out our Consolidation Club for new graduates, for ideas about what to do next...

healthunlocked.com/couchto5....

BeachbodyUnready
BeachbodyUnreadyGraduate
in reply to roseabi

Thanks, will do 👍

Niho96
Niho96Graduate

Hi I finished the program on Sunday! Never thought I would be able to do this and have learnt a lot of it is about confidence and not worrying about how fast you are or what you look like just keep trying. Missing Michael Johnson though!

roseabi
roseabiAdministrator
in reply to Niho96

Congratulations!!!

Check out our Consolidation Club for new graduates, for ideas about what to do next...

healthunlocked.com/couchto5....

Jbough123
Jbough123Graduate

Hello! I’ve completed couch25k :)

Life changing! Please can I have my badge

roseabi
roseabiAdministrator
in reply to Jbough123

Congratulations!!!

Check out our Consolidation Club for new graduates, for ideas about what to do next...

healthunlocked.com/couchto5....

Completed my final run of this life-changing programme today ... am going to miss the structure but looking forward to the adventures which come next! 😁🙌

roseabi
roseabiAdministrator
in reply to almostarunner

Congratulations!!!

Check out our Consolidation Club for new graduates, for ideas about what to do next...

healthunlocked.com/couchto5....

Hello! I completed week 9 run 3 tonight! Please may I have my graduate badge? Thank you!

roseabi
roseabiAdministrator
in reply to GreatNonRunner

Congratulations!!!

Check out our Consolidation Club for new graduates, for ideas about what to do next...

healthunlocked.com/couchto5....

JJ1800
JJ1800Graduate

Completed last week. 🙂

roseabi
roseabiAdministrator
in reply to JJ1800

Congratulations!!!

Check out our Consolidation Club for new graduates, for ideas about what to do next...

healthunlocked.com/couchto5....

JJ1800
JJ1800Graduate
in reply to roseabi

Thankyou..great feeling. Sticking to consolidation runs for now. 😀

Steveswife78
Steveswife78Graduate

Hi...

Completed W9R3 of C25K tonight.

I'm exhausted but really proud. Though I wish I wasn't still hot 2hrs later!

roseabi
roseabiAdministrator
in reply to Steveswife78

Congratulations!!!

How do you feel now?

Check out our Consolidation Club for new graduates, for ideas about what to do next...

healthunlocked.com/couchto5....

Supernanna1
Supernanna1Graduate

Finally graduated this morning and feeling great. Will consolidate for several weeks before moving on. Can't wait for parkrun to restart!

roseabi
roseabiAdministrator
in reply to Supernanna1

Awesome!!! Well done xxx

Lankers
LankersGraduate

Hi, I have finally finished the programme. Please can I have a badge?

So slow but so proud. It's been a pleasure reading the positivity on this site and I thank everyone who posts for sharing their experiences and information. Am going to listen to Michael again for the next three weeks, or even three months.

Best wishes to all!

roseabi
roseabiAdministrator
in reply to Lankers

Congratulations!!!

Check out our Consolidation Club for new graduates, for more ideas about what to do next...

healthunlocked.com/couchto5....

Lothian70
Lothian70Graduate

Hi there, I completed my C25K final run - Week 9 Run 3 on April 16th 2020. I didn't realise I could get a graduation badge next to my name until this afternoon! Can I have one please?

roseabi
roseabiAdministrator
in reply to Lothian70

Of course! Congratulations!!!

Check out our Consolidation Club for new graduates, for ideas about what to do next...

healthunlocked.com/couchto5....

Pecora_Nera
Pecora_NeraGraduate

Hi, I have finally completed the Couch to 5K. Now I want to keep running the last weeks run until it becomes natural and easy.

Thanks to those who encouraged me and the app plus this site.

PS Please can I have my badge.

roseabi
roseabiAdministrator
in reply to Pecora_Nera

Congratulations!!!

Great idea, and do check out our Consolidation Club for new graduates, for more ideas about what to do next...

healthunlocked.com/couchto5....

Hi! I finally managed to get to w9, r3 on Thursday completing C25k, woohoo!! Started 2 years ago and still nowhere near 5k but as someone who previously couldn’t have run for a bus I’m ecstatic! 😁 Would love a graduate badge and tips on how to progress now... How do we increment time without injury?! My knee was sore after the last run (never happened before) and it seems like it’s illiotibial band issue - no idea how long I should rest it for and don’t want to be setback after this amazing milestone!! Grateful for any ideas!

roseabi
roseabiAdministrator
in reply to SeasonedPotato

Congratulations!!!

Check out our Consolidation Club for new graduates, for ideas about what to do next...

healthunlocked.com/couchto5....

Sorry to hear about your knee! ITB syndrome is indeed a very common cause of knee pain. You would be best off sticking to running shorter distances, and letting pain be your guide as to how far you can go. Keep walking at least, and have a look at Oldfloss' post about knees:

healthunlocked.com/strength...

If you can find a physio that consults online you may find some more answers - good luck!!

SeasonedPotato
SeasonedPotatoGraduate
in reply to roseabi

Thank you! My knee improved and I’ve now managed the elusive 5k! (37 mins) 🥳🎉

roseabi
roseabiAdministrator
in reply to SeasonedPotato

That's awesome!! Well done xxx

MildredNfk
MildredNfkGraduate

Woo hoo!! I've done it 😁

Week 9 run 3 completed earlier this morning. I am slow but proud....

Please can I have a badge??

Thanks to everyone on here - you are so supportive and encouraging.

roseabi
roseabiAdministrator
in reply to MildredNfk

Absolutely you can!! Congratulations!!!

Check out our Consolidation Club for new graduates, for ideas about what to do next...

healthunlocked.com/couchto5....

Love2run1969
Love2run1969Graduate

Hi, I joined the couch to 5km group for support but I am already running 5km now. Do I graduate? Also I joined the bridge to 10 km running so I can figure out what to do next

roseabi
roseabiAdministrator
in reply to Love2run1969

Great stuff - well done runner!!!

Can’t believe I’ve done it.

Ran my last C25k run just now.

I started the plan in early March, prior to lockdown, simply as something to get me moving. Since late last year I’d been travelling a lot for work at short notice and had got into a rut of doing no exercise at all. I’ve never been a runner, in fact hated it at school, but I have loved this whole process and will definitely keep it up and build on what I’ve learnt from this wonderful forum.

Thank you.

roseabi
roseabiAdministrator
in reply to blueskyrunner

Congratulations!!!

And you are most welcome 😊😊😊

Check out our Consolidation Club for new graduates, for ideas about what to do next...

healthunlocked.com/couchto5....

Daroo
DarooGraduate

Woohooooo!! Can I graduate again? I just did 5K in 30mins today with planning to!! I was trying to increase the length of my strides and obviously increase my speed big time!!! I was only doing at best 3.5kms when I graduated 3 weeks ago 🤩🤩🏃🏽‍♀️🏃🏽‍♀️🏃🏽‍♀️

roseabi
roseabiAdministrator
in reply to Daroo

Congratulations!!!

Check out our Consolidation Club for new graduates, for ideas about what to do next...

healthunlocked.com/couchto5....

sandiecullip
sandiecullipGraduate

Hi there 👋🏼

Tonight was my week 9 run 3 and finally I’ve graduated from the programme I am keen to continue the consolidation period as suggested for 3 weeks before hopefully attempting my next goal of 5K to 10K my final end goal by September is to run the Great North Run (hopefully it still goes ahead) as this year I decided to sign up and run 🏃🏼‍♀️

The C25K app has really helped me, honestly I never thought and believed I’d be able to run this far/ long when I first started but here we are (not quite the 5K yet) I’m doing it though 30 minutes of running at least!

So thank you, again for this app and for the support of likeminded people who are there to help you and offer support. ❤️👌🏼🙌🏼

roseabi
roseabiAdministrator
in reply to sandiecullip

Awesome!!! Congratulations!!!!!!!!!

Alasdair87
Alasdair87Graduate

Just completed W9R3 am I a graduate now - definitely feels that way? Now looking forward to developing slightly longer runs and some new routes as have tended to stick to same known ones to help pace myself. 👍🏃🏻‍♀️ 👩🏻‍🎓

roseabi
roseabiAdministrator
in reply to Alasdair87

Congratulations!!!

Great idea, and check out our Consolidation Club for new graduates, for more ideas about what to do next...

healthunlocked.com/couchto5....

Zebadee12
Zebadee12Graduate

Hi I’ve finished C25K, please can o have my graduate badge x

roseabi
roseabiAdministrator
in reply to Zebadee12

You sure can - congratulations!!!

Check out our Consolidation Club for new graduates, for ideas about what to do next...

healthunlocked.com/couchto5....

Peony116
Peony116Graduate

I did it I completed week 9 on Saturday so pleased with myself didn’t think I I could Do it not bad for 59

roseabi
roseabiAdministrator
in reply to Peony116

Not bad at all - congratulations!!!

😊

Check out our Consolidation Club for new graduates, for ideas about what to do next...

healthunlocked.com/couchto5....

Hidden
HiddenGraduate

Hi I’ve just finished my graduation run

roseabi
roseabiAdministrator
in reply to Hidden

Congratulations!!!

Check out our Consolidation Club for new graduates, for ideas about what to do next...

healthunlocked.com/couchto5....

Love2run1969
Love2run1969Graduate

Glad I graduated! Can't wait for the next steps in the 10km

roseabi
roseabiAdministrator
in reply to Love2run1969

Awesome - enjoy!!

Skm27
Skm27Graduate

So glad to have completed W9R3 of C25K and graduated!!! Did it on my 50th birthday so I will always remember today!!! So grateful for this programme.

roseabi
roseabiAdministrator
in reply to Skm27

Congratulations - and happy birthday!!!

Check out our Consolidation Club for new graduates, for ideas about what to do next...

healthunlocked.com/couchto5....

Sarah2706
Sarah2706Graduate

Completed W9R3 and feeling very chuffed with myself. Please may I get my graduation badge 😊

roseabi
roseabiAdministrator
in reply to Sarah2706

Certainly, and many congratulations!!!

Check out our Consolidation Club for new graduates, for ideas about what to do next...

healthunlocked.com/couchto5....

Runnerbean20
Runnerbean20Graduate

I've just completed C25K never thought I could do it. Feels fantastic!

roseabi
roseabiAdministrator
in reply to Runnerbean20

Congratulations!!!

Check out our Consolidation Club for new graduates, for ideas about what to do next...

healthunlocked.com/couchto5....

Runforreal
RunforrealGraduate

I graduated this morning, I can’t believe it! Managed the 5k but in 31.50. I really struggled during week 7 and nearly gave up, I’m so glad I didn’t. I’m sure others feel like this too but this has really helped me to get through this lockdown.

Looking forward to running 5k three times a week for a while.

Thank you for all of the support I’ve the last 9 weeks.

roseabi
roseabiAdministrator
in reply to Runforreal

Congratulations!!!

This is wonderful, well done for sticking with it xxx

Check out our Consolidation Club for new graduates, for ideas about what to do next...

healthunlocked.com/couchto5....

Runforreal
RunforrealGraduate
in reply to roseabi

Thank you so much. I’m so excited to have a graduate badge! x

After several failed attempts in the past, I did it! Am now on week 2 of consolidation and am so proud of myself!

roseabi
roseabiAdministrator
in reply to Gingersnaptoo

You superstar!!!!!

JRP70
JRP70Graduate

I’ve just completed Week9 Run 3. Please can I have my graduation badge. Thank you.

roseabi
roseabiAdministrator
in reply to JRP70

Certainly! Congratulations!!!

Check out our Consolidation Club for new graduates, for ideas about what to do next...

healthunlocked.com/couchto5....

Runninghun0
Runninghun0Graduate

Hello!

I have completed W9R3 last Sunday and have graduated C25K!

Now I just need to get into a pattern and keep it going!

Please may I have my "Graduate" badge/tag?

Thanks x

roseabi
roseabiAdministrator
in reply to Runninghun0

Absolutely - there you go, and huge congrats!!!

Check out our Consolidation Club for new graduates, for ideas about what to do next...

healthunlocked.com/couchto5....

Eboo
EbooGraduate

I have just completed week 9 run 3 and can honestly say I'm so proud of myself for graduating.

What a great app and plan. Trust in the process believe in yourself and it really does work! This time 9 weeks ago I couldnt run for 30seconds. I still have a long way to go until I will be a comfortable runner but I'm excited to see what happens next!

I'd love a badge please!

Johnnylewis
JohnnylewisModerator
in reply to Eboo

Well done and big congrats. You should be proud. Check out healthunlocked.com/couchto5.... Lots of hints and help on what to do next. Keep running with a smile

tizzicat
tizzicatGraduate

I've finally finished after 4 months! Would love a badge please

roseabi
roseabiAdministrator
in reply to tizzicat

Congratulations!!!

Check out our Consolidation Club for new graduates, for ideas about what to do next...

healthunlocked.com/couchto5...

Aggzt1305
Aggzt1305Graduate

Finished week 9 two days ago on the 28th! Excited to get my badge!! Thank you

roseabi
roseabiAdministrator
in reply to Aggzt1305

Congratulations!!!

Check out our Consolidation Club for new graduates, for ideas about what to do next...

healthunlocked.com/couchto5...

Sarahshep56
Sarahshep56Graduate

Hello! Can’t believe it but I have completed C25K!

I almost didn’t ask for my graduate badge as although I can now run for 30 minutes I’ve still got some work to do before getting to 5k, however after once again reading lots of others posts from people who have a similar pace I feel so much better and proud to say I’ve done it!

roseabi
roseabiAdministrator
in reply to Sarahshep56

Congratulations!!!

Yes, running for 30 minutes is the first goal xxx

Check out our Consolidation Club for new graduates, for ideas about what to do next...

healthunlocked.com/couchto5...

Ozzy19
Ozzy19Graduate

Yay, I graduated yesterday by completing W9R3🥳 it wasn’t easy but I did it... now to work on my stamina.

Please please can I have my shiney new badge...I’ll show it with pride....Thank you so much 😁

roseabi
roseabiAdministrator
in reply to Ozzy19

There you go - congratulations!!!

Check out our Consolidation Club for new graduates, for ideas about what to do next...

healthunlocked.com/couchto5...

runningpea
runningpeaGraduate

Hi, I completed week 9 run 3 last week, please may I have my graduate badge? Thank you!

roseabi
roseabiAdministrator
in reply to runningpea

Congratulations!!!

Check out our Consolidation Club for new graduates, for ideas about what to do next...

healthunlocked.com/couchto5...

Lainey42
Lainey42Graduate

Hi. I completed Week 9 on 28th April. Started in Jan and had a few hiccups along the way but I got there in the end. Feeling pretty proud of myself and looking forward to consolidating my runs for the next few weeks and reaching my next goal of running 5k! Would love a graduate badge please 😊

roseabi
roseabiAdministrator
in reply to Lainey42

Justifiably proud - many congratulations!!!

Check out our May Consolidation Club post for new graduates, for ideas about what to do next...

healthunlocked.com/couchto5...

Lainey42
Lainey42Graduate
in reply to roseabi

Thank you 😊

Aliceyutyuu
AliceyutyuuGraduate

I completed today. 5k in 36mins

roseabi
roseabiAdministrator
in reply to Aliceyutyuu

And a massive well done to you!!

Check out our May Consolidation Club post for new graduates, for ideas about what to do next...

healthunlocked.com/couchto5...

roseabi
roseabiAdministrator

May Graduate? Go here:

healthunlocked.com/couchto5...

Sammy17
Sammy17Graduate

Hello Unfitnomore just completed couch to 5k, feeling very smug with myself. What is the procedure to obtain a ' Graduate Badge'.

Many thanks

Sammy 17

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Sammy17

Hi. Congratulations. Reply to this month’s badge post and they’ll sort you out soon!

The ability to reply to this post has been turned off.

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