Many congratulations for completing the 9 week Couch to 5K training programme! You can now run for 30 minutes continuously - you are a superstar!!!
★ Please comment below to request your Graduate badge!
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 😊😊😊
★ If you would like a Graduation Certificate we have one for you to download here: healthunlocked.com/couchto5... designed by the lovely RunaroundSue!
★ 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, why not join Ju-Ju-'s July CONSOLIDATION CLUB just for new graduates like you! Doors are always open - pop in and say hi!! healthunlocked.com/couchto5...
★ And make sure you check out our 'WHAT NEXT?' post, for loads of other great ideas about how to build upon your amazing achievement healthunlocked.com/couchto5...
Happy running!
Your Admin Team xx
July 17th, 2020
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★ Please note that this is a virtual badge which can be seen next to your name on your posts and comments on the Couch to 5K community, but NOT on your profile page. The badge is 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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roseabi
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I graduated today, and I would love to get a graduate badge! My younger sister also graduated but cannot participate in this online forum. Is it possible that I can request one for her as well? Thank you!
The badge is a virtual one, so I am afraid you can only have it if you participate in this community - it shows up next to your name when you post or comment here. If you and your sister would like actual badges, there is one available to purchase from this website: c25kgraduatebadge.co.uk/
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
Welcome to your new running career! Congratulations, runner!!!
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
I completed the Couch to 5K this morning in the pouring rain! I completed the 3 runs in Week 9. Very happy!! So I'm a graduate now. Thanks for all your help
Fantastic, you soggy superstar! Congratulations, runner!!!
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
Hi, I’ve graduated this morning having done W9R3 ... would love my badge ... still in slight disbelief but so pleased with myself ... this forum is brilliant !
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
You're right it is brilliant because everyone is so encouraging and there's no competition - just enjoyment and being happy for one another. Well done !!
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
A big woooohoooooo! 😊😊😊 Congratulations, runner!!!
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
Hello!! I completed week 9 yesterday. I Still can’t believe I have done it. Week 1 was horrendous but now I look forward to the run 😅. Never easy but the programme works so well. Could I have my badge please 🏃♂️🏃♂️
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
Hi, I graduated last Monday. I would not have believed this possible 9 weeks ago. Thanks to C25K. And to Laura. And to both my knees that have kept going against all the odds!
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
Consolidation simply requires that you keep running regularly for 30 minutes for 2 or 3 weeks, until you feel confident of your new ability. Many people (I did!) use W9 of the app to help them keep going, until they realise they are perfectly fine without it 😊We do not have another specific app to recommend, but many people find the guided runs on the Nike Run Club app useful, for example. I suggest you search for and try a few of these to see which ones you prefer.
Also, we have our monthly Consolidation Club post, which has ideas and chat about what to do to consolidate your runs - check out July's post from Ju-Ju: healthunlocked.com/couchto5...
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
And it's a delight to award you your badge! Congratulations, runner!!!
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
I’m sure I’m being really stupid here ... I’ve read the bit about badges only being visible with posts / replies, not on profile page ... but I was looking for mine, couldn’t find it & then realised I couldn’t see anyone’s ... what am I doing wrong?!
Graduated today! One of my toughest runs as it was hot and humid but did it and felt very proud. Have found the program great and don’t think I could have done it otherwise!
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
As you should be, you complete superstar!! Congratulations, runner!!!
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
If you're wondering what to do next, have a look at IannodaTruffe's guide to post-C25K running for many inspiring ideas! healthunlocked.com/couchto5...
This is the third time over the years that I have attempted C25K. However, this time I am going to continue running as I enjoyed the week on week challenge. I am am now going to continue on a 10k pathway. CanI have my graduation badge please.
I graduated today....very happy and never believed I’d be able to run this far. Strava failed on the first 2 runs this week so wasn’t really sure of progress but today she told me I had reached 5k just seconds before Michael told me i had completed 30 mins. So pleased and can’t believe that I did it!
Hi again! I awarded you your badge a few days ago. Are you unable to see it there next to your name? If that is the case, perhaps you are using the iOS Health Unlocked app to access this community - if so I am afraid you will need to log in via your browser in order to see your badge xxx
Hello, I completed C25K Wk9R3 on Sunday but it's taken me til now to find out how to request my graduation 'badge'. Kinda feel like this is just the start of something rather than a graduation! 😬
Yes you are right, it is the start of your new life as a runner! Check out our guide to postgraduate running for lots of ideas about what to do next: healthunlocked.com/couchto5...
Wonderful programme but a little bit of input on overcoming psychological barriers, particularly around W5R3 step-up would plug the only gap I found. Thanks for all the support on the forum.
I graduated a couple of weeks ago and have now increased to 32mins for my last 3 runs - managed 4.59k last night and feel really chuffed! I'm planning to increase to 34 or 35 mins for my next three runs - edging ever closer to the golden 5k!
I'm 54 and have rarely exercised before, and am amazed to be able to run for this long. It's a brilliant programme and I'm encouraging everyone I know to do it. If I can do it, anyone can! I've lost a stone so far (another 1.5 stone to go) - partly due to the exercise and partly by replacing tea with 2 sugars with ginger green tea for all but the early morning cuppa - and recording calories (with 1500 limit/day).
Thanks so much for making this programme freely available. I feel like it has turned my health around.
I graduated this week, started in Feb and have had to repeat every week at least twice, some three times! I think Laura's voice is engrained in my brain forever! 😁 would love a badge please!
I think it is so cool you do this! I am proud I stick with it & graduated & I am so grateful to have found this forum so I can keep going (and Jeep getting healthier.). Thank you!!
Hi, I graduated last year and never thought to request a badge. But, now I’m thinking what a lovely idea!Its good to feel part of this superb program. I’m still running, and, it’s still not easy. I wish I could say it was, it’s strangely addictive and you feel so energised after you’ve done a run. Thanks to all you admin who have helped me enormously. I still enjoy reading everyone’s experiences.
Completed this morning. According to 'Map my Run' managed 5.2k in 40 mins including the walking periods. So looking forward to consolidating and increasing speed a bit... Can I have graduation badge please.
I completed the Couch to 5k on 3 July and have continued to run 3 times a week to get my pace up and do the full 5k, rather than just 30 minutes of running. Getting there!
Gosh. It's been a long time since I last posted here but I graduated about 3 years ago and for some reason didn't feel it was 'real' and so didn't announce it, then got busy with a new job and less running as a result. I've been doing the graduation runs on and off and doing other activities like rowing machines and strength training. Some days are better than others but that's OK! Looking forward to re-engaging with the C25K community!
Yay I’m so chuffed ran 5k today. I completed the couch to 5 k last wk but today I carried on running til I reached 5k! Soooo chuffed with myself. Would love a badge x
I graduated this morning and feel great about it. I have followed the programme religiously, trusting Michael, listening to the Spotify Couch25K selection - well not the rude ones!
Before I started I had been trying to loose weight by walking 10.00+ steps a day. Then 5 weeks of Leslie Sansome's walk at home 30 and 45 min workouts. Didn't loose a gram! I decided I needed to change tactics and it worked. No pain at all, presumably because of my pre run weeks of training. Not that I realised it was going to be that!
I am doing the Japanese slow jogging too. So today the whole thing was 4.5km, including the 5 min warm up walks.
I have lost 2.3kg!!!
I am 74!!!
So thank you all for the tips I have picked up from here.
I did it!! W9R3 in the bag! I think I only ran 4.65km but I ran for the full 30 minutes!! Planning on gradually increasing the time of my runs over the next few weeks to get to the full 5k! But I'm a runner!!!
You have your badge. If you cannot see it next to your name on your comment, perhaps you are using the Health Unlocked app? If so, you will need to log into Health Unlocked via your web browser in order to see your badge x
Who’da thunk it 9 weeks ago when I blurted out that I would give this a go that I would actually do it? Yes, I graduated this morning!! Whooooohooo! Here’s to the start of my running life! 😁🥳
Just completed my graduation run this morning! My 3-months-ago self could never have imagined I'd reach this point! I certainly don't think I could have done it without Laura's excellent podcasts, and the information and support on this forum. Thank you!!
Well I have now managed to complete the programme....Couch to 5K at my age (63) so I'm feeling just a little bit proud of myself
I also feel a bit of a fraud in some ways though as I’ve not actually hit 5K as yet.
Still if Sarah Millican says I’ve done "alreet" who am I to disagree....I just need to keep plodding on until I can get that bit faster and able to cover more ground in the allotted half hour
Thank you! I've more than surprised myself with how far I've come. Just goes to show there was life in the old dog I'll be looking to take this on even further and if/when park runs are allowed again, I hope to take part and get that so far elusive 5K under my belt
You actually already have your badge - looks as though you did the programme a couple of years ago?
If you cannot see the badge next to your name on your comment here, perhaps you are using the Health Unlocked app? If so, you will need to log in via your web browser in order to see your badge, I'm afraid!
Woo hoo!!! That is FANTASTIC...and the elves who have been shining your badge have confirmed it is TRUE!! Your well deserved badge is on...congratulations!
Hi I've just done my graduation run in the C25K challenge i was a little short of the 5K but i am still very pleased with myself for someone who is 60 in October and has osteoarthritis i think that I've done quite good and can i have a badge please 😁
I graduated today! Would love my badge please. Pushed slightly past the 30 mins to complete the full 5k for my last run. This has been a wonderful programme...and here’s to the next journey...
Hi everyone. Thank you for such an amazing and inspirational forum and programme. I've drawn great inspiration from both. Alas I'm not great with social media, so this post is 3 months late. Sorry! So here is an overweight 52 year old, Still running 3 times per week and loving it. Thought I would hate every minute! Should be at 10k in a couple of weeks and have lost over 2 stone. Can't recommend this programme enough. Thank you everyone. Richard.
No need to apologise, and thank you for posting this - it warms the heart to see that you are doing so well! It is a great pleasure to help so many people achieve so much!! Congratulations, runner!!!
I did it! I ran my last run of week 9 this morning and decided to push for another 3 minutes to do the full 5k. Ecstatic! Unbelievable. Whoooop! Cocktails on the beach to celebrate!
I just graduated!!! 🎉 Can't quite believe it. The app is incredible...I really didn't think I could do it but I have. Would love to have a sparkly badge please 😊
Well I graduated today. I never thought in a million years that I would be able to run for 30 minutes. Far from running 5k but there is time for that! Thank you and please can I have my badge!!
Amazingly my husband and I have both graduated today - 9 weeks, 27 runs, no cheating and we even ran 5K today to prove to ourselves that we really could! I’m in my sixties and my husband is in his mid seventies. What a great programme…if we can do it anyone can!
Hi Admin Team, I’m pleased to say I graduated yesterday evening! I’m very slow, but the programme has managed to get me running for 30 mins. I didn’t think it was possible! I’m now looking forward to improving my pace during consolidation runs.
Hi! Just a request for my graduation badge. Have actually completed the Couch to 5K twice now but a good year apart. I had to take time off due to an injury. I've found useful advice on here (like hip hikes for example, the difference they made were amazing!)
So proud of the fact that I’ve done it! Looking back at my diary makes me laugh to see when I was writing that I was struggling with 90 seconds of nonstop running and unhappy ☹️ faces! Look at me now! 😁
Yay!! Congratulations garlic1 !! We’re proud of you too...what you’ve achieved is amazing!! The good thing about posting your journey on here too is that you can look back at how far you’ve come...I love reading my old posts, it reminds me what a journey I’ve been on...that’s the only time you should look back though...forwards from now on as your running goes from strength to strength...& you have a badge now to prove you’ve been working hard!! 😉
Hi I've done my first consolidation run after completing the C25K challenge 🏃 on Sunday. I actually ran a little slower, but i enjoyed it more because i was more relaxed. Would also like a badge please 😊
Congratulations COLINDBAGGIE ..sounds like you’re doing just fine to me..slow/fast? As long as you’re enjoying it that does not matter one little bit!! Who wants to run like a whippet anyway???? Better to enjoy the outdoors than to be worried about speed etc at this stage...your badge suits you, well done 👍🏻
Congratulations Runningbird56 ...you say you haven’t achieved many things but this achievement is DEF one to be proud of!! We’re dead proud of you!! Enjoy showing off your new badge...well done you runner!!
Woo hoo!!! Well done on your graduation and your PB all in one go!!! That’s a graduation run done in style!! Now you have your shiny badge to complete the happy picture!! Congratulations 🥳
Have completed today! Cost me an ice cream but my youngest and I managed to get around the park for our last 30 min run with no whinging ( from him or me). Going print him a certificate and would love a virtual one for me
Awwww, congratulations to you both!! What a well deserved ice-cream for your youngest! What a lovely idea printing a certificate off for him, he will be so happy I’m sure...and I hope you’re happy with your shiny new badge...well done
Woo hoo!!! Double bubble...congratulations to you both, how lovely that you’ve done it together?! I hope you have many, many runs together...enjoy your badge, well done 🏃🏼♀️ 🏃♂️
Hi my username is Sabrina77 , i completed c25k on 29/7/20, how do i get my Virtual graduation Badge? Im not Very good witg tech , im not sure how to get it, too many links etc....
Hi, I completed my first 5k a few weeks back but didn't think to ask for a badge - can I still get one ? Now doing 2 or 3 5k runs a week actually starting to enjoy running - didn't think I would say that when I started out !
Thank you!! I’ve got lead legs from the three runs and have discovered a massive blister on my foot (that’ll teach me for robbing my husbands socks) but I did it 🙌🏼
Hi - I completed my 3rd run of week 9 on 28th July. Amazed and super chuffed that I made it - with Laura's calm and gentle encouragement. Can I please request a graduate badge?
I’m a graduate!! On 22nd May but only just found this forum. Learning some great advise from the site about rookie mistakes - ie trying to run a flat out each time!!
Hello - I graduated today!! I ran my best distance today - 4.6 km - and I'll carry on with the consolidation runs until I reach the 5k goal. Really enjoyed the app - I couldn't run long distances before doing this programme so it's a proud achievement for me. The comments and advice on the chat have been really helpful too. Thanks so much for everything.
Hi I graduated today and am right chuffed. Please my I have a badge and I’m now off to join the July graduate club. Made it by the skin of my teeth 31/7! Thank you
So I completed week 9 run 3 this morning. I’m really proud that I can now run for 30 mins non-stop, but I’d be lying if I didn’t say I was a little disappointed that I’m not yet managing to run 5k. The furthest I’ve run is 3.38km - so for me I think it should be called Couch to 30 mins.
You are a complete superstar!!! Congratulations, runner!!!
This plan's really all about running for 30 minutes, but never fear, you will get to 5k soon! Follow the links in the post for ideas about what to do next! xx
Hi, I made it and I’m finally a C25K graduate today! 🥳
This is the badge request post, so I took your comment as your request 😊
The badge is the word 'Graduate' that appears next to your name when you post or comment in this forum. Sadly it doesn't work in the Health Unlocked app, so if you are using that you will need to abandon it and log in via a web browser in order to see your badge!
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
I'd love a badge please 
I'll be looking to take this on even further and if/when park runs are allowed again, I hope to take part and get that so far elusive 5K under my belt 
