THIS POST HAS BEEN SUPERSEDED by MAY 2020...GRADUATION BADGES SECOND ROUND.
PLEASE, ANY NEW GRADUATES ASKING FOR BADGES> HEAD FOR THAT NEW POST
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White Rabbits Everyone!
Hello everyone... and welcome to May!
Running right now, is not easy for many, many of us... and much of that has nothing to do with the running legs; some of us are finding it hard to get out to run, some of us are finding it impossible...some of us are struggling...I am one of them
BUT... we are all doing incredibly, All of us, and to prove it...many of you are achieving your awesome goal of completing C25K and you have reached the Graduation Podium!
Champagne is chilling...the badges and we are waiting
So HUGE CONGRATULATIONS this month to all NEW GRADUATES!
Leave a message down below and your all important little badge will appear... if not sooner then a tad later
The best bit is...you did it... the next best bit is...it all goes on... and your new running legs will take you to the most amazing places. The very best bit is, we are here and will be by your side as you move forward...so stick around for a while and think where you would like to head next
There is a heck of a lot of advice to help you on the forums, to support your next running decisions, when you have celebrated your achievement
There is a link to , if you wish a memento, to the Graduate Certificate designed by our wonderful RunaroundSue .
Some people struggle without the structure of a plan to follow and new graduates often have specific queries, but are not quite sure whether this forum is the right place for them, which is why we have the monthly Consolidation Clubhealthunlocked.com/couchto5... where roseabi will share her experience and wisdom to keep you on track. Just drop in and have a chat about your plans.
Oldfloss x
PS
Please note that our badges are visible if you are logged into the Couch to 5K community via a web browser, but unfortunately not in the Health Unlocked app.
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I graduated on Thursday evening doing w9r3 and arriving home just as #clapforcarers was starting in our road, which felt lovely, as it’s now an important community event. Lockdown is tough, but the routine of daily exercise (walk one day, run the next) has been a really positive feature. We started C25K as a New Year resolution hoping to do Park Run by Easter. Never thought I’d run for 30 minutes! It truly is an excellent programme. Now to consolidation..... 😉🌈
Hey there Oldfloss. I'm sitting back and sipping my C25K bubbles this evening after my last run of the plan today, & feeling pretty chuffed to belong to the Grad club. Next step to crack 5k in under 30 minutes... 🏃♀️🥂
Congratulations and well done you! That sounds to have be an excellent thing to do..I shall raise a glass to you this evening Bubbles...my one weakness!
Enjoy some wonderful relaxed running and then think how to move on, let the runs evolve and take a peek at the Consolidation Club link..loads of support there
Just graduated and feel fantastic. Didn’t think I would be able to run again following a back injury. C25K has been amazing, supportive, long may it continue 😊
When I started this journey back in February I thought there was no way on Earth I'd ever be able to run for 30mins straight, but I completed my graduation run on the 1st of May! Very happy indeed and a big thanks to the couch to 5k plan and all the support on this forum! Now its time to reach that 5k!
I know exactly how you feel... I felt the same... the week before Christmas 2015.. a dark wet winter morning and me jumping up and down... 65 years old! It is so special!
How super that you have the family joining in too... this is, despite all, a great time to be doing this, if you are able to run safely. It is terrific for us physically, but the mental benefits are incredible and the stress cannot keep up with our legs!
Congratulations 🏃♀️ you are amazing and life will be different from now on as you continue to run . Parkrun next for us graduates 🎓 and we can register under C25K 🐾
Congratulations and well done you! Huge well done...it is fabulous isn't it..those runs for pure joy... take a peek at the Consolidation Club and get some ideas for shaking it up and moving it on
hahaha you made me laugh there Oldfloss! A 70 y.o. runner - always impressive, especially that if I read it right, you started at age 65 only! Fab result!
Thanks.. it was my first..I was 10 minutes over me predicted time..I did it in 2hrs 45..
But did have a pee stop where I forgot to pause my Garmin! This year..the one that was cancelled..my predicted time was 2hr 20...got older..got faster..speedy snail...there are some awesome folk on here who do the most amazing things. I am inspired by them.x
Well done and congratulations on finishing your c25k. Great plan to try and do in 30mins. Just remember tho take it slow and keep running with a smile and the time will come.
Thank you, will do. Around week 6 I forgot that C25k is to get you to run for 30mins and not 5k in 30mins. I pushed too hard to increase my speed and I'm sure you can guess what happened haha.
Well I can't quite believe I've made it to the end (or is it the beginning) despite the app crashing on my final run 😊🤣🍾 Thanks to all the support on here x
Hello, graduated yesterday - still buzzing from managing to complete in 9 weeks. Didn’t get to 5k, but something to aim for! Have got friends and family started as well, which I’m delighted about.
Congratulations! I thi k we may be completers of couch25k twins! I finished today aswell!! Hope your feeling as proud as I am! Onwards& upwards! Well done you😁
Hello, success😀 I completed W9R3 this morning. It’s a pity I didn’t join this forum sooner as the support in the community is fantastic. Looking forward to consolidation runs next week.
This is my first actual post but I’ve been reading the posts here during my journey and they have been super helpful. Graduated this morning and I’m totally chuffed! Been over 20 years since I last managed a 5k run 😃
Just to let you know that I am now a graduate having completed run 3 of week 9 this morning. Look forward to getting my badges/certificate. Hope I’ve done this right........?
So now on to peruse the information re consolidation. I’m not about to let this slip away from me any time soon 😊
True and... when you have had a few weeks consolidation you can explore some Virtual Running ... where your fee goes to the Charity you choose and you get your bling after submitting your results:)0
Hi, I completed w9r3 yesterday. Not 5k but close 4.5k. So happy just to be able to run for 30mins non stop. Thank you for all advice/tips on this forum.
Hi, I completed the final run of week 9, run 3 last week and have started with the consolidation runs. Could I please have a badge? Can’t believe I can now run thus far! Thank you 😊
Hi, I've completed W9R3, just done my 3rd consolidation run, It was my 3rd attempt to complete C25K and now I've finally done it and am feeling pretty proud of myself, it's a great plan and I'm looking forward to carrying on with my running 😀
Completed W9R3 last month and forgot to post as I immediately threw myself into getting a 30 min 5K. Anyone starting out should keep going and listen to all the amazing advice and support posted here; together with Michael Johnson the February intake combatted terrible weather dark mornings and covid lockdown to finally achieve our goal...you can do the same. Now doing consolidation runs and I can say at 57 that I am a runner
Hello! I graduated yesterday finishing my final run of Week 9! Was so close to the 5k in 30 minute mark...hopefully with time and a few more runs I'll get my pace up! This Forum has offered some great support so thank you all
Wow - congratulations you have made it. You achieved W9R3 with grace YOU are a runner and will be in for a real surprise
should you choose to continue running three times a week . You will notice you either start to run slightly faster and or easier. I’m in W4 consolidation and noticed I am capable of running a 6K , once a week !
It came about just because I felt good one particular morning .
My pace is usually 8 mins per K, although , it has been a few seconds faster unbeknown to me until STRAVA informed me !
I’m not looking for speed . I’m looking for stamina. I want to enter 5K Parkruns under the registration of C25K which we have been asked to do.
Hi. I have completed w9r3. Can't quite believe it, as I can remember how hard that first run was. Even better I have inspired my husband to run, and he is now on week 8.
Thank you. Feels brilliant to have got to 30 mins. Not quite at the 5k but wasn't expecting to be, I'm running and I love it. A bit of consolidation and then planning on gradually increasing my distance
GRADUATE - Hi there. Delighted to say I completed W9R3 yesterday. I'm told I've graduated even though I only did 4.2k. Something to work towards. Delighted.
Hello! I just did my final run today and hit 5k at 28:32 minutes. I am so so pleased considering I couldn’t run to the end of my road at the beginning of this journey ☺️ Thank you!
graduated this morning. Feels great, haven't done any exercise for a long time, and to be now running for 30 minutes is amazing. Like a lot of people on here was nervous of W5R3 but completing it gave me the confidence to carry on and complete C25k. The lesson is that the programme works, stick to it and the results are fantastic!
Hello, I graduated this morning and am so pleased with the app. Still only managing about 3.8km in 30 minutes but I know I can progress from here. I used to run about 10yrs ago and even at my fittest only managed 5k in 45mins or so. Now hoping to get the confidence to run outside and not on a treadmill at home.
Graduated on Thursday W9 R3. I’m shielding so it’s been C25K on the treadmill in the garden for me. It’s a great start to the day and looking forward to continuing the journey. Can’t believe I can run for 30 mins... !
Graduated this morning! It was my worst run to date but it is done and I will take everyone advice and take an extra rest day and go back at it slowly and keep persistent - there will be good and bad ones. Great to be joining you all!
Successfully completed the programme and final run yesterday, with a PB for 5k of the distance covered (inc warm up and cool down walks... Not yet covering 5k in 30 mins but I know that can be normal!)
Hello! Completed Week 9 Run 3 this morning!! The little cheering thing and Laura saying well done made me v happy! Now to work out what to do next. Thinking of redoing the programme but changing speed rather than running/walking.
Completed week 9 run 3 today. When I started I never believed I would still be working from home due to lock down but that actually helped motivate me to finish. Feelin very happy, proud and accomplished. I would very much like my badge please
Graduation run yesterday and I am feeling very pleased with myself today.
My plan is to keep at the 30 mins for a the next week or so and try out some flatter routes relax a bit. Then maybe try a slightly longer run every third to see if I can get to the 5k.
Just finished my last c25k run! Most enjoyable run yet! Looking into consolidation runs starting this week. Going to work on pace and distance, and mainly just to enjoy!
Thanks for all the advice throughout...I could not have done this without the community here!
Hi. I finished last week. Am now trying hard to keep up the running. It's not quite the same without a new target. Looks like I need external validation, haha!
Hi, completed w9r3 yesterday! So pleased, have never been able to keep running for 30minutes before and think this programme has really helped improve my asthma! Thanks for everything 🏃🏻♀️🎽
Only just joined the forum! Started C25K on 1st February and graduated on 26th March, looking forward to getting my badge. Lots of interesting reads here, wish I had joined earlier.
I did it! Still on a high 1.5 hours after finishing... Consolidation now, and see if I can find any strategies to get past the toxic 10, then see if I can get up to 10k. There are a couple of races in Kent at the end of the year that look lovely (Hever Castle and in Ashford) so something to aim for.
Thanks to all for their help and guidance, I don't think I could have done it without you.
Check this out now 🙂 Lots of ideas here and if the races do not happen until next year, think how great it is going to be when you are running them and winning
Hi! I completed run 3 week 9 today and am amazed at myself a d thankful to this community for the support along the way. I would love to receive a graduation badge xxx thank you
Hi! I was a Graduate a few years ago - life massively got in the way and running got squeezed out, but as lockdown began I found some time for it and have been doing loops of my quiet local park, starting again at week 5. I graduated last week - only 3.6km in the 30 minutes, but it all counts, right?
Hi! I just graduated yesterday evening- tough in the heat and probably not very fast, but that’s the next goal! For all you fellow (so called) “oldies,” don’t give up, you can do it if I can! 🏃♀️💪🏻
Hi! Graduated yesterday and so did my dog Reggie. 😆 We’re both very proud of ourselves. Getting to 5k was challenging (for me) but made it through thanks to reading Couch25k posts and Michael Johnson. 🍾
Made it – all the runs in the planned sequence. Last run in hotter conditions showed how far I have to go before progress is embedded but at least I did it!
Yay, I completed Couch 2 5k Week 9 Run 3 yesterday (20 May).
I’m nowhere near being able to do 5k in 30 mins (and couldn’t have done that 13 years ago when I did my first ever 10K) but thanks to this programme I’ve been able to run for over 45 minutes without stopping, which seemed like an impossibility back in March. Next steps for me are trying to get a bit faster at 5k level and then do a 5k to 10K programme.
I’ve really enjoyed using the app - having everything timed for you makes it so much easier! I’ve also enjoyed running this time way more than I did when I was running years ago, and every single run of every single week felt like an achievement.
Graduated at last ! Feeling great all the hard work was definitely worthwhile, congratulations to everyone else who also graduated today too.......we did it !!! 😀🏆👍
Hiya, finished Wk9 R3 yesterday and did 5.63km in 30 mins! It was my best run let as well..... on to a few more weeks of 30mins and then the 5-10K JuJu plan x
I finished three weeks ago and it was an amazing feeling. I am going to be doing Race for Life in October so are aiming to gradually increase the distance or hopefully find an app which is as useful as C25K At the moment i am repeating week 9 three times a week to try to increase my speed a little and maintain the stamina. Thats the plan!
Graduation day🎓🏃♀️🎉 C25K completed now my running adventure begins. Thanks to all who have answered my questions and offered support...it helped. I'm sure I will have more going forward 😉
There was a spike in membership after lockdown, so this is the result..........a lot of, hopefully, fitter, healthier and happier people, who now know they don't need to spend out on gym memberships to stay that way.
Thank you. This is the second time I’ve completed the course but despite best intentions never carried on. Hopefully I will continue running this time.
I started C25K back in March to make the most of my exercise time during the lockdown. It has been over 25 years since I last did any running! I did Week 9 Run 3 last Saturday and managed to run 5K in 31:13. Today I managed to do 5K in under 30 minutes for the first time.
I can hardly believe how far I have come since I started the programme back in March. The app and the way it takes you through the steps is just brilliantly designed and using Runkeeper alongside it to keep track of progress was a big motivator for me. Even though it was really hard at first, I found myself looking forward to my next run. I think I will stick with the running now that I have got to this point. When the shops open again I might even buy some proper shoes to replace the pair of old trainers I dug out of the bottom of the wardrobe!
Hi not sure if I’m in the right place but I ran my 3rd run of week 9 today. So thrilled to have completed the c25k as this is my second attempt at the programme . Hope to keep running and to increase my distances. I’m 61 years old and never thought I’d achieve this.
Yeay, I've graduated this morning! It was the toughest of the last 3 runs; a very windy day and there were moments when I thought I was going to have to stop. Kept going though, and although I didn't cover as much ground today, I completed the third 30 minute run. Woohoo! I never would have thought I could do this - it's a fantastic programme with a fantastic support group here. Thanks to everyone for providing the motivation to keep going. 🎓
Hi just completed couch to 5k. Ran 30 mins and 4.5k so really happy about that. It's been great having this to concentrate on at this time. 😃😃 can i have my badge please 🎓
My dear Oldfloss... today is the day!! Can I have my graduation badge, please???
😁🥂🍾
Thank you in advance! 😊
And I wanted to say a 🙏BIG THANK YOU 🙏 to the forum for your continuous support, to our 👩🏫 ADMINISTRATORS 👨🏫@IannodaTruffe, @Oldfloss, @UnfitNoMore, and others for reviewing the hundreds of posts daily and responding to all the queries ( I know you do it as volunteers! 👏👏👏)
And thank you, it is great to know that we are valued, and I know that I speak of all of us, when I say, that we feel privileged to be part of your running adventures
Hello, I graduated today! It took a little longer than 9 weeks but I'm so proud of myself! I had heart surgery in November 2019 and I never thought I'd be able to run or to be so fit!!
I’ve completed C25K, reached 4.17 K running, covering 5k if I include the warm up/Cool down, so will continue to try to reach 5K running. Have downloaded the Nike app and will explore that as not sure I’m ready to run without that little voice in my ear encouraging me onwards!
Just finished Week 9 Run 3! For some reason I never got any voice prompts within the final ten mins, even though the app didn't crash and my earphones were working. I ended up running an extra 6.5 mins since Jo never told me to stop! Seems fitting that my graduation run is my longest anyway
I can't believe it but I did my last W9 run this morning. Found the last 7-8 mins tough, I didn't realise quite how hot it was! I gritted my teeth and pushed on until Sarah Millican told me to stop. Finished off with a 2K walk, enjoying the sun and shade! Here's to running 🍾🍾🍾
Hi all, I have completed W9R3 this morning (yay) and am excited for my hard earned badge! This has been an amasing life changing experience, feels great (bar my knees hurting for the first time since starting)
Hi there - I completed Week 9 Run 3 this morning and got my lovely trophy displaying on the app! Can I now have my Graduate badge, please? I am SO pleased with myself...
Hello, I completed W9R3 about an hour ago and am very pleased with myself! I don’t post much but the positive posts from others really kept me going, especially at the beginning when the idea of running for 30 mins without stopping seemed completely impossible. Going to have a little drink to celebrate (after more water, that is...)
Well I finally managed it on the 4th attempt. Week 9 Day 3. Chuffed to bits. Looking forward to consolidation and then deciding what to do next. It's all very exciting
I have just graduated and finished W9R3 today. It is such a great feeling to finally achieve my goal, didn’t think I could do it be there you go looking forward to the next phase of my running.
Hello...I ran wk9r3 on Saturday 23rd May... so pleased with myself as I never thought I would do it .Will definitely be keeping running in my fitness routine 😊👍
I have just finished W9R3! Thanks to all for running this forum and all the advice/support/encouragement - now to turn this achievement into a long term part of my life......
GRADUATE! Feeling great that I've reached my goal - thanks Coach Millican! Setting myself the the challenge of Couch to 5K, and going out there and doing it, has been a fantastic boost both physically and mentally at this time. Can't wait for parkrun to come back !
Thanks, Oldfloss - June next year for parkrun ... sadly sounds a long way off. But I hope to keep running, so should be able to do parkrun in a reasonably good time by then! But are you sure it's June next year? (not this year?) Just looked at the news page on the parkrun website and it said 'parkrun events..suspended until the end of June' ... I'm a bit more hopeful now !
Ah I think I left a message in the wrong place previously I completed W9 R3 on Monday and would love my graduate badge please. Thanks for a great programme, it feels like a miracle that I can now run for 30 mins after starting at the beginning of lockdown.
Hi.. Did Run3 week9 this morning. App crashed on the cool down walk and hasn't recorded it but I did it 😁 can I have a graduation badge pretty please?????
Hi! I ran week 9 run 3 yesterday! I’m really proud of myself and can’t believe how much I’ve achieved in 9 short weeks! I’m looking forward to keeping on running and will definitely look into the tips shared on here.
Hi there. I finished week 9 this morning. 3.84k so I’m planning to keep going gradually up to 5k. It’s a brilliant programme. I couldn’t run at all before I started. I’m still not particularly elegant but have got there so Thankyou
Hi! I graduated on Monday and completed my consolidation run today, it has been such an excellent challenge and I can almost say that I’ve enjoyed every minute of it- but that wouldn’t quite be true but I have loved the buzz and sense of achievement, thank you!!
Just completed Week 9 Run 3!! Can't believe I have finished the plan and this week has felt fairly comfortable, even running up quite a steep hill on part of my run today! Not got to 5K yet- hadn't checked distance until this week but roughly around 4.3-4.4k for my runs this week, but comfortably (ish) running the 30 minutes. Such a great plan, never thought I would stick with it this far!
Graduated today - managed 5.3k in 30 min so really happy!! I don’t post much but often browse the forum after a run. So many warm and inspiring messages from everyone, this site has been a big motivator throughout. Well done all those who also finished this month. On to the 10K now....
I’ve just completed w9r3 & I’m thrilled! I started this journey on my cousins birthday in early April & finish it today on my nieces 1st birthday 🥳🥂🍾🎉🏃🏻♀️ looking forward to reading up on the consolidation plan. Big thank you to this community for guidance & encouragement x
Graduated this morning. Feeling really good. Only 9 weeks ago I struggled to run for 60 seconds. C25k works and it’s helped reading the stories and supportive comments on this forum. Feels like the beginning of the next phase. Thank you. 😊🏃♀️
Hi, my first ever post but I've just got back from my graduation run! I never thought I'd be able to run for 30 minutes once, let alone 3 times a week! So happy to have come this far
Morning, I completed my W9 R3 this morning. Feeling fantastic. I carried on beyond the 30minutes and completed 5K in 40 minutes. So pleased I started this course and thank you for all the support along the way. I am actually excited about running free ( without the app) and seeing where my legs take me. First though, new pair of trainers 😃😃
I've just completed week 9, run 3 - please can I have my graduate badge?!!
Feeling so proud of myself and a bit emotional 😊😭 I kept going after the 30 mins to get to the full 5k and did it in 32.55....my next goal to work towards is sub 30.
What an amazing journey so far, so glad I started this 😆
Hello..! I graduated on 22nd May and have already completed 3 consolidation runs. This site has been amazing... provided motivation and hints and tips when needed. Thank you so much 🤗
Hey there. I just finished week 9 run 3 this morning - YAY!!
Like many people I have awful memories from school PE classes which put me off running for most of my adult life. I decided to do this after a work colleague recommended it - and it became my lockdown project!
I never thought I could run 30 min non stop so I am damn proud of myself!
This forum has been an amazing source of support throughout. Reading about everyone's experiences and the positivity has helped push me along. Thank you!
Hi, I just finished week 9 run 3 this morning and I feel blimin amazing! I would really love to have a graduation badge please.
I started this whole journey at the beginning of lockdown and thought perhaps I would just use the time to get a little fitter, I never thought for one minute that I would fall in love with running but do you know what, I think I might have!
Just completed Week 9 Run 3 amid the heat. Really pleased with myself. Never would have thought I’d get there once upon a time. Delighted to join the 640+ other completers this May.
Hey there. Completed my W9R3 this morning. Not good running in the heat as profile pic shows when I ran my last half marathon two years ago. Hoping to be able to run 5k in under 30 mins but no where near there yet!
I graduated last Saturday and feel really happy to have achieved my goal! I have started running to the podcasts this week and actually enjoy listening to the beat of the music. So easy to run to this.
Done it! Just finished W9 R3. Really didn't think I would make it (my knee is complaining a bit!) but told myself to keep going and... it worked! 9 weeks ago I really didn't think I would manage, the programme really does work though!
Hello, I’ve just completed the programme with my W9R3 this morning. I’m sooo happy! And I’ll be even happier if I can have that little badge of honour which says ‘graduate’ next to my name 🎓😀. Do I need to do anything more to get that to happen?
I graduated a few weeks ago but only just discovered this link! Have been alternating runs between my two favourites run 6.2 but at a faster pace and run 9.3 at my slow snails pace. Not neared 5k but I’m running(slowly !)
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