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😀