So flaming June arrives along with another cohort of Lockdown Graduates.
This is the place to get your Graduate badge, so please leave a request below to claim yours.
Many congratulations for completing the 9 week Couch to 5K training programme! You can now run for 30 minutes continuously - you are a superstar!!!
We on the Admin Team feel enormously proud of you, and privileged to award you your richly deserved badge. We will try not to leave you waiting too long as we know how great it feels when your badge arrives - but please bear with us! We will give you your badge as soon as possible.
We hope you will continue posting here in the Couch to 5K community, sharing your experience with the new runners working through the programme, and updating us with your progress as you consolidate your 30 minute runs.
Speaking of progression, we have a monthly CONSOLIDATION CLUB just for new graduates like you! Doors are always open, why not pop in and say hi, to discuss plans and problems, triumphs and tribulations. healthunlocked.com/couchto5...
Also, do not forget to check out the guide to post C25k running, linked below
If you would like GraduationCertificate then feel free to download this one healthunlocked.com/couchto5... designed by RunaroundSue, but please do not contact her.
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.
Keep running, keep smiling
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IannodaTruffe
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Good morning.Well lan I will be asking for mine soon.Start week 8 tomorrow.Well chuffed
I completed Couch to 5K a week ago doing 5k in 29 mins & have managed to keep going with a few runs since. It took me 20 months with a years gap in between to do it - my first attempt got me to week 7 but my ankle and knees were sore so I stopped for a while. So pleased I made it, ankles and knees intact so far 😂.
I finished the program earlier this morning - I am so pleased to have got this far and will certainly stick with it now. Please could I request my badge?
Good morning I completed week 9 this morning and graduated, so chuffed. It’s my birthday next week and I have wanted to complete this before then and I have actually managed it after being so unsure I would even make it past week 1 😊 thank you to this forum and the app.
G'day from chilly Sydney, where I have just completed Week 9. (And where the lockdown is being lifted, so now I can run to the pub... ) May I please have my badge? Many thanks for coordinating such a great programme.
The badge appears alongside your name if you view the forum in a browser.......it is not visible if you view the forum via the app.........and I can assure you, it is there.
All done!! We have graduated as a family and completed couch to 5k together with my two teenagers and hubby. A family achievement! I really enjoyed going out together , running as a family during lock down!
Hi extremely chuffed to have completed week 9 day 3 yesterday !
I had a tendon injury week 6 so that slowed me considerably. I rested completely for one week just went walking and doing yoga to keep moving, then took it steady for the remaining runs so my distance and speed wasn’t as good as I hoped but I know I have the rest of my life to improve those things!
The fact I am running at all (having never thought it was the exercise for me previously 😂) 2 weeks off turning 60 I couldn’t be more pleased with myself , all praise and thanks to the programme and also the handy information on this forum.
Posted yesterday that I completed C25K, where/when does the badge appear. Logged on to see it but can not find it - I’m like a child wanting a reward star for all my hard work 😂😂
You have your graduation badge - it appears as the word 'Graduate' next to your name when you post on this forum.
If you can't see the badge it is probably because you are using the Health Unlocked app. If this is the case, try logging in via your browser and your badge should then be visible to you 😊
Hi. I completed the programme last week - exactly 9 weeks after starting on 1st April. As an unfit 53 y-o previous non-runner I am delighted with my lockdown achievement. Back at work now but have done a couple of consolidation runs and am aiming for 5K, currently managing 4.1. I’m still not 100% convinced running is my thing but I’m going to try and keep it up as long as possible. Your tips and advice on have certainly been a great source of information and the posts provide motivation. As Administrators what you all do is amazing and what a lovely group of people on the Forum. Thank you and keep up the good work!
Completed Week 9 run 3 this morning a few days later than I hoped as I had knee problems start with Week 8 run 1. (Thanks to posters on here, I have self-identified it as pes anserine bursitis).
I have enjoyed the comments and advice found on the forum and hope to continue running when lockdown ends (I'm normally a gym user). I don't think I'll ever get to 5K in 30 minutes (I'm 71) but I'll keep plodding onwards.
I graduated this evening - 4.6k in 30mins. I’ll keep running 30mins to crack 5k, I think I can get there in next couple of weeks (just need to run at cooler times of the day!)
Hi, I have just completed my C25K and would really really like a badge to show off proudly my achievement which I still can’t believe I have managed to do 😊
Final run yesterday evening was pretty hard going but I finished and even did an extra couple of mins to get to 5k. Would love a badge haven’t had one since swimming a length age 6 😬
Just after 8am this morning Laura finally gave me the news that I have completed W9 R3 of the C25K. I also understand from a running shoe maker Br&&ks that it is 'Global Running Day' today.... so I took the opportunity to complete the run in their 'Virtual 5K'.
Although these are first steps, going out for c.40mins every other day first thing in the am is part of my routine and its def here to stay. So pleased I acted on the app back at start of lockdown... I know its important to consolidate now before moving onto further goals.
Hi, completed Couch to 5K on third time of trying and couldn't be more surprised or delighted that I've done it! Now to keep going! The supportive emails and of course the suprcool Jo Whiley have kept me going
Good morning! After 9 very hot weeks, I did my last C25k run on monday and I was chuffed to bits. Just about to go on my next run when I'll be trying to hit that 5k mark.
Good morning! I did 5k on the 26th May. It took me 33mins and 51secs. I started C25K on the 28th March. I love C25K and this forum is brilliant. Thanks for running it. Ps can I also have my graduate badge 💪😊
A bit of a wobbly start as I had to change my route due to the weather and it was more of an incline than I ever realised when I first set off. After the first 10 minutes I started running low on energy, so I slowed right down and was doubting I was going to achieve it. After a minute or so I felt a little better and upped my pace again, going on to match my PB for the next mile. Just as Sarah Millican let me know I’d DONE IT! The heavens opened and I got soaked on the 5 minutes walk home. It made me smile nevertheless and was a light relief to be honest.
Pleased to say I did my week 9 final run this morning. I originally graduated in May 2019 but then picked up a knee injury 3 weeks later (a combination of golf and running I think). So here I am again after starting again in lockdown. So happy!!
Completed my final run this morning! Brilliant programme- not sure how it got me running 30 mins but it did!! At 4.72km, just a little shy of the 5K but something to work towards 🏃🏼♀️
Hi there! I did it! I finished today! Feel great! Not at 5k but feeling positive that I will get there. Running in the slightly cooler weather today also helped! This is an amazing forum and I will continue to read! So inspiring! X
I am going to stick to 30 minute runs for the next couple of weeks - and follow Laura's extra podcasts on C25K+ hopefully sometime Park run will restart as I have discovered there is one not too far away - thanks for all the inspiration on this forum
Hi, I graduated from C25K on Sinday (so actually May but given my late request for a badge I guess I will be in the June graduates group?). So impressed with the C25K programme, which got me (55 and with a lifelong dread of running since horrendous PE sessions at school back in the late 1970s) running over 5k in 30 minutes. Now looking to consolidate for a few weeks
Good morning! I actually forgot I was part of this group but I graduated from couch to 5k last week (Saturday) running a 5k in 36 minutes! Looking forward to all the advice moving forward with my running.
Hi I graduated at the end of May. Can I request my badge here? I wasnt running 5k but managed that in my next run in just under 38 mins, so well pleased!
Hi thank you for your extensive details and advice on consolidation runs. I managed to complete the program on Sunday 31/5 and make my final run a 5k in 36mins. Really pleased with myself and a lot of thanks to this forum. To claim my badge what evidence do you need?
Thanks for the badge. Looks like Lockdown has really inspired people like myself, to take on the C25K challenge judging by the long list of graduates growing by the day 😊. Well done everyone 👍
Hi, I've just completed C25K. I really can't believe it! In definitely going to keep on running and will keto in touch with the community. Could I please have my badge? Thank you.
Ah what a great feeling, just finished today and this forum has been such a helpful part of the journey. Lots of love to everyone, can I have a badge please? Xx
I did it... And I didn’t die... Even I am surprised I lasted 9 weeks... I enjoyed it that much one of my staff is doing it, 4 of my friends and some of their families. Not only can I do 5k in 29mins (which I wouldn’t have believed 8 weeks ago) but I got a lovely tan and lost 4kgs in the last 5 weeks. It’s been amazing. 7.5k and then 10k to aim for next
You do not pay, but do not get too excited, your badge is just the word GRADUATE alongside your name on this forum, as long as you view it on a browser. And this is it......
Apart from taking your badge away then giving it back to you, there ia nothing much I can do about your badge. I have no idea why you had the badge previously.
Hi there, I can’t believe it but I completed Couch to 5k yesterday! A huge thanks to everyone on this forum for all the advice and tips.. certainly running slow and drinking loads of water has been the biggest help. Thanks! Could I have my badge please?
I've done it! 4k in the drizzle this evening! Thanks for a fantastic programme with sound expert advice to back us all up and keep us running! Love it!
Very pleased to have completed Couch to 5K yesterday. I managed 4K in 30 minutes and as a novice runner in my sixties I feel chuffed to have made it this far. I will look to consolidate my achievements before considering how to move on. Although I have not posted before, I have drawn inspiration from reading about the journeys made by others, and from the positive responses and encouragements from the Couch to 5 K community. Thank you.
Well done. I've just graduated too. Isn't it a fantastic feeling! Im almost 60 ... is oldies are doing pretty good. I only did 4k aswell, but I'm happy with that. Im going to keep in touch on the consolidation forum as well as this one. Happy running
Hello! I graduated a week ago ....well it's the second time I did it as I wasn't on here last time and missed the what do you do after c25k and let it slide! So please can I have a badge this time and I'll definitely join the consolidation post!!!
Yay! I have religiously followed the programme since week 2 of lockdown and finished today. It's not pretty and its not quite 5k, but for the first time I want to carry on running. The stretches at the end helped this 50 year old mum keep going without the usual aches and pains.
I completed couch to 5k on monday! I'm proud I did it and stuck with it, even when I got a knee injury part way in. I definitely appreciate the usefulness of strengthening exercises now! Next goal is to complete the 5k distance!
Good morning I completed Couch to 5K on Wednesday past in just under 29 minutes, and did my first consolidation run this morning on a different route with a slightly longer run time ...upped it to 35 mins and managed to run over 6K, my next target being 10K. Love running now and no plans to rest on my laurels 🙂
If you are increasing your run length then it is not really a consolidation run as you are still pushing the bounds, rather than consolidating at your current level. That is fine if you are comfortable with it.
I wasn't going to ask for a graduate badge because I didn't feel I'd graduated the same way others have. But someone commented on my post this morning telling me I deserve the graduate badge and so here I am.
Might have took me over a year but I completed W9 R3 in the second week of May. I have been doing a mix of 5ks and smaller runs since.
I'm determined not to throw it all away this time 🏃🏻♀️
Managed it a week last Saturday, but just in case it was a fluke or me not actually believing I'd actually done it! I did it again yesterday Seemed along time coming but when achieved smiles are great. I'd love a badge to mark this triumph. Thanks for the link to the consolidation club, next stage. It took me over 35 minutes but hey that will be next goal just to build fitness and get better each minute as I go. Well done to all C25K graduates xx
I completed my C25K this morning in the rain, soaked through but with a big smile on my face. I also pushed past the 5k distance within the 30 mins and found my pace increasing towards the end. This is a brilliant programme and the support on here is fantastic. I will start consolidation runs on Monday 😎
Still buzzing! Very happy and proud to have completed C25K this morning! I gave it my all and managed to run just over the 5k in 30 minutes on my last run. Thankfully I’ll have 2 days to recover over the weekend before starting consolidation. 💪💪💪🏆🏃♀️🏃♀️🏃♀️
Just done run 3 week 9 for the second time. First time I did it without knowing I could get a badge! Graduated 2 years ago, fell off the wagon, had a heart attack and now graduated again. Gonna keep running this time.
Good Evening I just ran week 9 run 3 ..nearly got to 5k ..so close 3.1 miles in 30.16 mins ...cant believe 9 weeks ago j couldn't run for 3 mins ...thank you so much ..do i get a trophy..jokes ..thanks again
I just completed it tonight after I thought I wouldn’t get out because of the rain but it finally stopped. I’m a serial quitter of things and I can’t believe I’ve actually finished something. So excited that I can run for 30 mins now
I’m another name to add to the list of graduates! Still chuffed with my efforts from this morning, but can’t wait to get back out there after my rest day tomorrow. Never thought I’d be saying that!
I graduated last week and have just completed my 3rd consolidation run - my aim now is to try to run a little further each week in the same (ish) time. Love this program and have already got 3 of my friends on it!! Thankyou!
I've just completed week 9 I'm so proud of myself. I'm no spring chick and never ran in my life! Not sure what prompted me to try this but I did on Saturday 4th April and I've completed every run. I'm not running 5k but I've read the posts and that's not unusual. I cover nearly 5k but that includes my 5 min walk either side. I am running for 30 mins though and completed that on Wednesday. Was out yesterday and ran again. Will read the blogs for what next. For me just now more of the same and try to increase my distance. I'd love a badge!! Well done to everyone who has completed. I don't go fast but the story of the hare and the tortoise spring to mind! I didn't tell anyone I was doing this so family and friends are pleased for me too. Sorry for the length of this ramble!
I would also love a badge. I finished my last run this week and also did one consolidation run. There was no one to tell me well done, 5 minutes left. You can do it. But I've done it nevertheless
I graduated yesterday. Have been running the programme with my 10 year old son and we both completed our last run yesterday. Feel fantastic that we did it! Thanks to this forum for all the support it’s given me. On to consolidation runs next!
Hi I’ve completed week 9 today yay!!! Didn’t think I’d do it after week 1 run 1 but the stubborn me set in and here I am running 5k in 30 minutes. I’ve gone from dreading the morning run to loving it in just over 8 weeks.
Keep going everyone, the sense of achievement is great.
I completed the program earlier this week and posted my triumph ‘W9R3. Is it that time already ‘. It would be fabulous to have a graduation 👨🎓 badge to celebrate the event.
I’m aware that this is just the end of the beginning and a shiny badge would be a great incentive to move to the next level.
I completed my first consolidation run 🏃♀️ and added an additional three minutes, so am rather pleased 😀 with myself. Really appreciate all of the help and support here.
Graduated today and apart from being extremely silly and running 10k last Saturday because I felt good on W8R3 (and suffering for it on Sunday) it has been a great course and journey. This site is an amazing community and I'll try to be more active!
Hi, completed week 9 run 3 this morning- pushed through to run 5k in 31 minutes and feeling very pleased with myself and proud to be eligible for a graduation badge 😁
I’ve already entered a 10k run in September to keep the momentum going!
I graduated yesterday! Woohoo!! (What do I need to do to claim my graduation badge?)
Week 7 was such a struggle, but i completed week 9 with a couple of 6km runs (i was determined i would actually do a 5km run, even if it wasn't in 30 mins... i underestimated my pace 😆).
I may take more than 1 day off before the next run... give the shin splints a chance to calm down. 😁
Hi there, I completed C25K in early April, and thought I’d asked for the graduate badge, but it doesn’t appear to be on my profile. Please could you award/reinstate? Many thanks.
Hi there! You have your badge, it appears as the word "Graduate" next to your name on your posts and comments.
If you cannot see the badge it is likely because you are posting using the Health Unlocked app - if this is the case please log in to Health Unlocked via a browser and look at one of your posts or comments to see your badge!
I've just successfully completed week 9 run 3, didn't really fancy going out in the rain and howling wind this morning but I've come this far so a little bad weather wasn't going to stop me. I did the 30 minutes at my usual fairly slow pace and then an additional 1 minute just because I could!! Its hard to believe that 9 weeks ago I could barely manage
the initial 1 minute jog. Thank you couch to 5 k challenge, I now plan to work on my pace and distance. Please can I request my graduate badge.
Please can I request my badge here? I've just completed week 9 day 3 and very buzzy. It's a great programme and I will now work at running faster! Thank you for giving me a real incentive!
Just completed Week 9 Run 3 and I am on a massive high. After trying 4 times to do the programme and never getting past week 5 I have done it! Onwards and upwards!
I've done it!!! Completed this mor5in a downpour complete with thunder and lightening half way through. Never thought I'd be able to do this and feel dead proud that I've achieved something positive during lockdown- and hopefully a habit for life. What do I need to do now to get "graduate" status ?
I completed the programme yesterday with my first run in the rain. I am still slow, only 3k in 30 mins, but I don't care as I have overcome a major psychological hurdle in believing i can't run. Want to stick with it now and aim towards the 5k when the park runs are open again ☺
I will award your badge, which is a virtual one that appears as the word 'Graduate' next to your name on your posts and comments. Amanda will also need to post a comment here in order to claim her badge.
I graduated on Friday - feeling so very proud of myself because I worked really hard and stuck at it. Can only do 3.68km in 30 minutes but that doesn’t bother me - now I can build up incorporating hills and increasing time - just like passing your driving test, a starting point for a healthy future! Thanks to everyone for the encouragement - I don’t post much but got loads from reading all the posts. Onward and upward! 👍
Hello. I graduated today. Turned my last run into a 5k. Managed to do 35 mins. Can't believe week 1 was such a struggle. 2 months to get here is amazing. I recommend this to anyone. Lovely to see all the graduates here 😀 Please may I have a badge? I'm so excited 🏅🤣🍾🥂
Hello! I finished the programme on May 17th and am really enjoying my consolidation runs! 6.8km in 40 mins yesterday 👌 please can I request my graduate badge? THANK YOU!
Good morning, I completed W9R3 this morning, still can't believe that the nine weeks are over already and that I can run for 30 minutes nonstop now. May I have my graduation badge, please?
Hi, I graduated about a month ago, would love my badge, such a sense of achievement! I’m still running 2-3 times a week but finding it hard to get any faster. Tempted to go back to w9 just to hear Sarah encouraging me!!
Hi, I graduated last week and I did receive my lovely grey badge by my name but it seems to have disappeared again. Can I have my badge back please as I have worked hard for this 🤗
Are you using Health Unlocked in your web browser or in the Health Unlocked app? Unfortunately badges are not visible in the HU app, but you should be able to see them if logged in via your browser.
Also, are you looking at your posts and comments? The badge is visible on those, but not in your profile, like this:
Hi, I ran w9r3 this morning. It was slow and I'm not achieving the 5k just yet but I'm so pleased to be able to run for 30mins. Now to get faster! Could I have badge please?
I completed the C25K in May and raised nearly £400 for NHS Charities Together. I’ve only just found this community and would love to receive a badge! Today I managed to run for an hour, would never have believed I could ever do that, feeling so pleased with myself. Looking forward to getting information, support and inspiration from this community.
I hope you realise that the badge is just a little grey smudge next to your name on this forum and only visible if you view through a browser.........If you are happy with that, I can tell you it looks great.
Finished my final 30 minute run of Wk9. Co-incidentally it was my worst run of the whole programme owing to me expecting it the be a breeze after 2 x 30 mins already under my belt. I was almost in tears but managed it. I loathed running before this but apart from this run I have loved it all the way. Can't wait to get out there again and consolidate.
I am so lucky to have done this program with my husband and daughter- it has been great fun and we have laughed while we ached! Our run today was 5.2 km- we decided that we wanted to push to run 5km rather than focus on 30mins. My tips? Avoid the sun- it really kils me- and slow down when tired. I know it has been said before but it really works. Good luck all😀
Hi, I finally completed the C25K in March after 2 failed attempts previously. Super proud of my self for getting there as I thought it was impossible. I’m not at 5K in 30mins yet but I am trying not to worry too much about that. I am now just trying to consolidate my 30 min running for a month or two before trying to improve my pace.
Well done but be careful about pushing too far too soon......... a50 minute run is way in excess of the 30 minute run the programme asks for and well beyond the 10% rule used by experienced runners to increase distance.
Hi. I'd been toying with setting myself the goal of running 5K for years now and I have tried to work through the podcasts a couple of times before now but always had a good 'reason' to quit before the end. As my aim was 5K it always seemed to be too far off to believe in.
But, I decided to try again. I downloaded the app at the start of this year to help me prepare for a 7k in Budapest in April and the world provided me with a host of reasons to give up this time! Although I stumbled when the race was cancelled, Lockdown brought me to this community. Signing up here was a great decision and last Friday, I ran Week9 Run 3.
Thanks to your sage advice I went back a few weeks in the programme, slowed down and started to enjoy my runs. I even accidently ran for 38 mins and achieved 5k last Monday because I'd closed the app by mistake and wanted to make sure I had run at least 30 minutes so I guestimated the time and my earpieces recorded the distance.
I spotted this post looking for advice for my run in the morning. I'm confident this time its going to stick and I'm on my way to being a runner. (My phone still records it as walking which is just rude!) Thanks again for the guidance posts and please can I have my badge?
Morning 😊 I completed the challenge on Saturday and would like to request my badge please. Not quite 5K in 30 mins - 34 mins at the moment but working on it! I’m 60 and never ran before so if I can do it, anyone can! Thanks very much!
Hi! Is this for real? A badge? Fun! What do you need to know? I just did W9R3 thisw morning. All Best - and thanks for all you guys do for the community! J
Amazing but true! I did my W9R3 this morning, a couple of days later than planned (the heavy rain stopped weekend running plans!) Looking forward to getting my graduate badge and consolidating!
I’ve completed C25k indoors and on patio. Could I please collect my badge?
Very proud of myself even though I’m finding consolidating now I’m outside again challenging. Hills are very rough for me not having been exposed to them, lol!!
I didn’t know about the consolidation club so I’m off there to see if I can find some ideas to see how I can build on this initial milestone.
Hi there, I completed week 9 run 3 this morning. I did 5k in 49 minutes ! At 76 I’m not unhappy about that and am looking forward to continuing to jog as I am feeling so much better with doing this 3 times a week.
Many thanks for all the support available on this site.
Congratulations! Great job on the plan and the 5k too. Celebrate well, enjoy some consolidation and all your future running adventures. Have a look at our guide to what’s next healthunlocked.com/couchto5...
I completed Couch to 5k at the end of May but have only recently discovered this community. I'm on my third week of continuing to run for half an hour every other day and whilst I can't honestly say that I'm enjoy the running itself, I enjoy the challenge and sense of achievement when I'm finished. I managed 4.99k on run 3 of week 9 but am now consistently (just) managing 5k in the the half hour.
Try slowing down, as advised in the guide........trying to get faster every run is the sign of a rookie runner. Slowing down to the recommended easy conversational pace makes it more achievable and for most, more enjoyable.
Hi, I didn't post while I was doing the course but I've now joined to help with consolidation, and hopefully progress after that. I did w9r3 on May 29, and since then I've kept up running 30 minutes three times a week so far.
It's actually taken me nearly ten years to finish couch to 5k; always stopped before with knee pain. Glad to crack it.
Good morning all, I graduated this morning. This is the first time I’ve posted but I’ve been reading the posts throughout and it’s been really supportive!
Proud of completing it considering I’ve not ran since I was at school! Not quite hitting the 5K yet but almost there and the fact that I can run for 30mins continuously is awesome! Looking forward to my badge
Hi Ian, Greeting from a very hot Saudi Arabia. I have just completed the final run with a distance of 4.79km in 30 mins, so not far of the 5k target. I am sure I will make it within the consolidation runs. On a positive note I would like to thank the whole C25K Team, for your positive motivation and comments to keep everyone going. Also special thanks to my coach (Jo), you really kept me going, even in the extreme heat. Please can you add my name to the Graduates list.
Wow Saudi Arabia. Hats off to you. I struggled in that short heat wave we had last week or so. Excellent job. Check outhealthunlocked.com/couchto5... for lots of hints and tips on what to next. Keep it lit
You certainly can. Congratulations on completing c25k. Check out healthunlocked.com/couchto5... top hints and tips on what to do next. Well done and keep running with a smile
Hi. I completed run 3 of week 9 yesterday. it's the second time I've done it. I had to stop in February because I was ill but I'm fine now and planning to do consolidation runs of 30 minutes for a week or two before building up to longer runs and running faster too. I'm loving running again and determined to keep going. I can'r wait for Parkruns to start up again.
I'm a very proud mum. Today my 14 year old son, who hated running, has completed the 9 weeks couch to 5k programme with me (probably annoying him) by his side. In fact, he ran longer than the 30 minutes today as he wanted to run 5k. I'm so proud I could burst, he's been so committed even when he's not feeling it. Please can he have his graduation badge, he deserves it. He plans to keep running so I now have a running buddy
Completed on Friday!! Can't believe it, I used to hate running - I had to take my son to athletic competitions when he was little, and couldn't understand why people loved it so much. I'm slow but sure - yesterday I ran for 44 mins though (by mistake, I didn't know I was that far from home) but did 5k! I was so determined to do it! Please can I have my graduation badge. Thanks.
Hello all - thank you for such an inspiring forum. I’m more of a reader/lurker than poster on these forums but always find motivation here when I log in. I completed my W9 run 3 yesterday. ‘Learning’ to run has been the most joyous thing in these dark and uncertain times. Could I have my badge please!
Morning I would like to claim my badge ,completed C25k yesterday in the morning ,3rd 30min run ,starting my consolidation runs Friday ,been a great experience and a great group to be part of
I completed the C25K W9R3 yesterday, what a fantastic feeling to go from week1 and struggling to even run a minute at a time to 30 minutes now, I am looking forward to building on this success and to see where it leads. Please could I request my badge? 😁
Hello there IannodaTruffe! I started C25K for a lockdown challenge on the 8 April and finished week 9 on 8 June running 5K in 43 minutes! I’m 62 and haven’t run since school so not too bad. I managed to finish with a short sprint and am raring to go for the consolidation runs... It’s been a beautiful spring fit for a beautiful challenge which I’ve loved... Now looking forward to polishing up my badge! Thank you Couch to 5K and lovely Laura!
Hi today I have completed week 9 run 3 of my couch to 5k . The program has been great I never thought at the beginning I would be running for 30mins the next goal is to be able to run the full 5k. Please can I have graduate next to my name now. Thank you
Hooray! I ran my last run on Friday, but didn't run 5k . So yesterday I ran again and in the end I ran 5k by mistake, I did a different route and went the wrong way which was longer. ! I will keep running and can't wait for parkrun to start again. Neither of my sons can believe that I enjoy running, I've always hated it.
Hi I've just finished week 9 run 3! Started at the beginning of lockdown to have some time to myself between work and a 6 year old and get fit and cope with losing my dad to the virus in the early days. Its helped on all fronts. I'm 53 and this is the third time I've re-done the programme after years since the last run. I love it.
Except after my last run my knee is not feeling right. Any links to how to look after my knees, stretches etc I can do would be appreciated. I dont want to stop running!
Hi, I completed my week 9 run 3 today. I’m so proud of what I have achieved in these last 9 weeks! The C25k really works! I’m looking forward to completing some consolidation runs, I don’t think I’ll ever give up running 🥳
A massive well done to you - here is your Graduate badge!!!!!!!!!!
(Please note that the badge does not appear on your profile, you will see it as the word 'Graduate' next to your name when you comment or post here on the C25K community)
Have a read of our guide to what's next for graduates:
Hi, I completed W9R3 this morning, so chuffed! Have kept my motivation going with the lovely advice on this forum. Determined to keep this up now with consolidation runs. Please can I have my graduation badge?
You still have your badge. Are you using the Health Unlocked app to post here? If so I am afraid you will not see your badge - log in via your web browser and you will see the badge next to your name on your posts and comments xxx
Hi, I’ve just completed couch25k. Can I request a badge please? Just got back from week 9 run 3 and carried on a bit longer. First time running 5k and got my best time per Km too! 5.06 in 37 mins. I could barely run for 2 minutes 9 weeks ago!!
Thank you Ian. I love the inspiration and awesome advice and tips you and Healthunlocked offer to us beginners. Just reading your posts makes me want to be a better runner. From now on, I will be proud to call myself a runner. Have a beautiful day.
Graduated! On June 6th I ran for 30 minutes non stop in week9/run3. I did every run, and am so chuffed that I followed the program for the full 9 weeks. Thank you!!
I completed W9R3 this evening and I couldn’t be happier. Who’d have thought this dad bod that hadn’t run for 15yrs would complete the final run with gas still in the tank! Looking forward to getting my graduate badge 🙌🏽
Hi well I've done it much to my delight. My family are super proud as I didn't tell them until week 8! Can I have a badge please. I've consolidated with another week of 3 x30 min. Not running 5k in 30 but will keep chipping away at it... Picked up a knee injury so rested a few days but hopefully get out today. Thanks for all the support.
Thank you for this platform, I finally graduated yesterday in the rain yay may I please request a badge 😊😊. It’s so exciting I had started last year and gave up but thanks to lockdown managed to stick with it this time.
Hello Ian. I did it. Today I ran W9R3! I’ve completed the first part of my journey....now to work on the 5k. Thanks to everyone who’s taken the time to reply to my posts ....let’s see what these consolidation runs are all about ⭐️🏅🏃🏼♀️👍🏻🥳. X
Completed Cto5K this morning with w9r3 - had to go to 31 mins 14 seconds to complete the 5k so although I qualify for a badge, my next target is 30 mins.
There is no formal consolidation programme, although you can join the Consolidation Club (link in post above) for advice and there is advice in the guide to post C25k running healthunlocked.com/couchto5...
Hello, just finished week 9 run 3! Not at 5k yet, 3.5 but gives me something to aim for. I am so happy with my progress and can't belive I have made it. Thank you to everyone who has helped me along the way x
I've completed Week 9 today, so am over the moon that I can ask for my badge please 🤩
Thank you to all the administrators on here that help to make this such a great forum and are so supportive, this is a life changing experience for me.
I’ve completed the program- thank you! What an achievement for me. Not posted that much but a few times it really helped me.... can’t wait to graduate...
Hi. I completed first time in move!bet but didnt get a badge. Completed again this month after the winter and would like my badge please 😁. Moving on to increasing pace and managed a 31 min run on sat.
Hiya! Completed the programme today - can I get my graduate badge? So pleased I kept on going. Thanks to everyone on here for all the support and advice.
Hi, I completed week 9 run 3 today!! I am so pleased with my progress after being barely able to run for 60 seconds in week 1 and suffering with leg pain in week 5 that almost made me give up. What a great programme. I'm looking forward to consolidating my 30 minutes and who knows what I might achieve after that! 😊
Hiya, I graduated on Saturday please can I have my badge 😁 I was very close to 5km so decided to see if I could keep going, managed it in 32:05! Decided my next challenge is going to be increasing my distance 💪🏼
Completed Week 9 run3 this morning-yay! Amazing program, couldn’t run for 90 seconds at the start, and finished without any injuries. Not bad for an overweight person of 60+ years. Please could I have my badge?
Hiya, please could I have my badge, I am chuffed to have made it to the end of C25K this morning running for a full 30 mins making it to 5.4k hitting 5k in just under 27 mins as someone who has always hated running it's been quite the transformation!
Please may I have my graduate badge? Looking back on some of my earlier posts, this isn't the first time I've got to the end of Week 9 and managed to run for 30 minutes. I think the first time I did it was in 2012 but work and weather gets in the way and winter sees the end of my running progess. But, as always, spring comes around and I start again, some years with limited success. One thing I have learned is to stick to the programme. Those 5-minute walks at each end of the run are there for a purpose. Looking forward to finding out how to consolidate and make the most of my early success (June is pretty good for me to get to the end of week 9 - lockdown has been useful after all). Well done everyone else who has graduated in June!
Congratulations again! You already have your badge - perhaps you are using the Health Unlocked app? This would mean, I'm afraid, that you will not be able to see your badge next to your name when you post or comment here. Log in via your web browser and all will become clear! 😊😊😊
Hi completed W9 R3 with this mornings run. So happy to have achieved this and be able to request my graduation badge. Moving onto consolidation and extending time & distance.
I finished the program this morning with a very enjoyable run on a cool Melbourne morning. The 30 min run had me cover an estimated 4.7km based on my splits.
Now to work on running 5km even if it takes me longer than 30 min to do it.
Good morning IannodaTruffe, I have just completed my last run and would like to request my graduate badge please. Not sure if I need to do anything else but if I do please let me know. Thank you 😊
Graduated on Monday ( as did my 11 year old son who has been such a superstar) First run done today - feeling a bit disappointed as I set off way too fast for the first 20 minutes and really struggled at the end - had a sneaky 2 minutewalk then made it all the way home - I think I need some tips on the way forward!
I will graduate on Friday. Completed my second run today. Found that I am doing just under 6K in 30 minutes with an average of 5 mins 19 secs per KM. Managed to get sub 5 mins per KM today! Though I was struggling to walk earlier, my right knee was so painful. Maybe I am pushing myself too hard.
Hello! I've done it! Feeling amazing and took me a little longer due to a short trip but I'm so happy to have achieved this 💪🏼💪🏼 feeling strong and now starting on the bridge to 10k programme!
Really proud to have completed the plan this morning. As a 64 year old non runner I struggled around week 6 with the longer runs but got back on track when I slowed my pace slightly and just concentrated on keeping the run going. So this week I've managed 3 runs of 30 minutes covering between 4.8k and 5k. Didn't think that would be possible 3 months ago. Looking forward to my badge, thank you!
Thanks! I regularly thought I'd reached my limit but have now completed the plan. Its a great program so just keep going. As Laura would often say - You can do it!
Congratulations. Celebrate well, enjoy some consolidation and all your future running adventures. Where now? There’s a guide for that healthunlocked.com/couchto5...
Thank you to the the administrators, you do a great job running(pun!) this site, at times I didn’t think I’d make it to the end, but the top tips and motivation you all provide has been invaluable...I still can’t believe that I can now run for 30 minutes without stopping...10k here I come!😳🎓😂
It is a great pleasure to help new runners discover their potential through this programme as it did the same for all of us............and great pleasure to award you your badge at graduation.
Good morning. I completed C25K on Wednesday. I heard Jo saying that I had 5 minutes left so I merrily carried on shuffling. I knew I had gone over 5 minutes, so looked at my phone and I was 2.9 miles, so I carried on an done an extra lap or so to push me over the 5K. I actually ran just 5K in about 38 minutes. What a great feeling. Consolidation run tomorrow.
Hi Iannode, I completed my 3 W9 runs this morning and would love a graduate badge please. I’m looking forward to reading the What Next links and starting consolidation next week. Can’t believe I made it this far and thanks to you for all the helpful advice and tips.
Hi there. Delighted to report I finished run 3 of week 9 this morning. Utterly amazed I got this far. After almost giving up a couple of weeks ago it was this forum that gave the support to carry on. Thank you.
Thanks so much for such a fantastic app. I have never been fan of running but with the lockdown and with the health issues that Covid-19 is really bringing to the fore, I thought why not give "From Couch to 5k" a go?
I haven't bothered counting the number of laps that I have run around my vegetable patch, but that's where I have run to do the entire programme. With the app, I was able to do each run without feeling uncomfortable or achy or even out of breath. I'm not a fast runner and I definitely did not run 5k in 30 mins, but I definitely did run for the entire time period and achieved the goals that I set for myself. Thank you!
Hi, I did my last run of C25K yesterday. Gone from not running at all to running for 30mins without too much difficulty. Now need to increase my distance I think, either by running faster or running for longer. I expect I'll figure that bone out in the next few weeks.
Well a rather damp and sweaty graduation run but my best time and pace so far, hope to carry on with 3 runs a week and keep improving. Please may I have my badge now😉🤩👍
So so SO thrilled to be asking for my graduate badge after completing week 9 run 3 this evening. I did 4.4k in the 30 minutes so tagged on an extra 10 to make it 5k exactly - felt like I could have carried on running all night 🏃♀️
I just completed week 9 run 3 and am on a total high right now😃
This forum has been integral to being able to complete the program and has such a positive vibe. Social media put to good use rather than the toxic stuff elsewhere.
Your advice in particular has been invaluable so thank you.
I started this when lockdown meant I couldn't swim and hating running but I definitely want to keep this up now 😁
Hello! I’d like to claim my graduate badge please 🤗. Week 7 was a killer - had to repeat it twice - but got there in the end. Now for consolidation before working to get faster so that my 30 min run gets me through 5k!!
Completed Couch to 5K yesterday morning, then carried on a little and did 5km in 33:12 Just got to try and maintain the momentum now. Need Parkrun to give me something to aim for
Hello just finished the programme this morning and can now proudly call myself a graduate! Please can I get my badge. Thanks C25K for turning me into a runner
I graduated yesterday! Not sure if my post posted... hurrah! Thanks to everyone here and especially the amazing admins for all the support, it made it possible! So excited to start my new running life x
I graduated yesterday! Just managed 3.1kms though. I am 56 years old though, but would like to keep running until I get to 5 kms in 30 minutes. Is that possible at my age? Any tips to get me there?
Of course it is possible to get to 5k in 30 minutes, but it is an arbitrary distance/ time combination, so don't get hung up on it. I was 57 when I ran 5k in less than 30 minutes.
Good morning. I have completed R3W9 today and would love to receive my Graduate badge! Thank you very much to all the administrators - a great program and app.
Hello there. Please could I have a graduation badge? It took me a bit longer than 9 weeks due to injuries but I got there in the end! Thanks for the great program and support!
Reporting in to say I’ve finally just completed my 3rd run of week 9!!
Feel on top of the world, best run to date with a gradual increase of pace from the 15 min mark.
Great community, with a forum full of support, hope and a positive mental attitude.
In my posts or replies I hope I have helped others in sticking with the programme or simply giving them a needed virtual ‘pat on the back’. Even if it helped just one person then that will do me.
I’ve been given a platform to get out and run. The end of beginning, now to knuckle down and get some KM’s in these legs.
Completed my final run this morning 🎉🥳 also managed to run 5K in 29:43!! This programme has been great and I’m looking forward to joining consolidation club and offering advice wherever I can 😁
I completed my W9R3 last week, can I please have my graduate badge? Since then I have done two consolidation runs, one a total disaster and the second went well and did 5k in just over 34 minutes 😃
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Please can I request my badge? Thank you 
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