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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UnfitNoMore
Graduate
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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.
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.
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.
Many congratulations... and our first actual April graduate too! Celebrate well, enjoy some relaxed consolidation and all your future running adventures.
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!!!
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.
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 🏃🏃🏃😊
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....
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
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.
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.
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!
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!
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
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.
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.
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.
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.
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!
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....
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!
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....
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....
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!😊
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!!
Congratulations! Celebrate well, enjoy consolidation and all your future running adventures. Check out the consolidation club healthunlocked.com/couchto5....
Congratulations! Running in glorious sunshine... what a way to finish this. Celebrate well, enjoy consolidation and all your future running adventures.
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
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
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
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
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
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.
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
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
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
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.
...and so you should be! Congratulations. Enjoy some consolidation (group thread for that here 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
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
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
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!
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.
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
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.
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 😆
Congratulations... and well done getting out there without MJ for the first time too. Celebrate well, enjoy consolidation and all your future running adventures.
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
Congratulations! Never in a million years... but 9 weeks is a much different proposition! Celebrate well, enjoy consolidation and all your future running adventures.
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!
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.
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 😂
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
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!!!!
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....
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.
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
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.
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
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.
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!
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 🙂!!
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.
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.
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.
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
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.
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.
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....
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.
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.....
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!!
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.
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.
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 🎉
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!)
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.
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.
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.
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!
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.
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
just completed w9 r3 ,so pleased .will keep on running.
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!
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'
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.
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!
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!
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. ✅😀
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!
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! 😁🙌
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.
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?
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!
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:
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
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.
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 🤩🤩🏃🏽♀️🏃🏽♀️🏃🏽♀️
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. ❤️👌🏼🙌🏼
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. 👍🏃🏻♀️ 👩🏻🎓
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.
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!
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
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!
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 😊
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