Closing comments on this post now, please go to the new September post - doesn't matter when you graduated! 😊😊😊
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Hello RUNNER!
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 consolidation, why not join IannodaTruffe's August 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
August 1st, 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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Delighted that I finished C25k yesterday - before the heatwave set in, fortunately. This app is one of the best things that has happened to me in all my 65 years. Thank you so much. If I could have a badge I would be so happy.
Yay ... I’m still in shock but I just completed my graduation run!! 🏃♀️ Could not have done it without this group so thank you 🙏 Feel AMAZING (and amazed!!) x
Thank you so much. Feels amazing that is for sure and I am so glad to have found a new hobby!! I am already looking at the consolidation club for my next steps 😊 Thank you for all of your guidance and support 🙏
Thank you 😊 I graduated yesterday & I’m over the moon!! I would love to have a graduate sign next to my name, I’m so proud of myself!! I’m also going to join the consolidation section as I’m determined to keep going!
Completed C25K in 2018 first time. 2019 I had my hysterectomy which put me back. When I restarted tnis year I was pleased to see that I was not at square one so second time out I was able to complete the course a little quicker as the first couple of weeks could be condensed. I have now graduated a second time and I'm looking at virtual running sites and doing challenges for medals. A great way of keeping the motivation going and collecting some bling along the way.
What a wonderful programme and a fantastic community. I am so grateful for all the support found here throughout my C25k journey, which is set to continue. Please may I hsve my Graduation Badge? Many. many thanks 😊
I've done it 🎉🎉🎉🎉 never thought I would! Thank you all so much, thought I was going to be sick with nerves setting off this morning. But.... I'm a graduate! 🎉🎉🎉🎉
Hi - I have amazed myself and stuck with the program and just completed my W9R3 run! Would love my badge to keep reminding myself that I have done it and can run for a full 30 minutes and just about hit 5k!
Just completed C25K for the 2nd time (did it 2 years ago). This time I'm determined to keep it up (already decided that I'm going to work on getting my cadence up a little bit before I go for more distance). At some point in the next year or so I want to try and gain the other .75 km I'm 'missing'
Hello - I did it - badge time!! - terrific programme and such wonderful support on here - I’m not sure I’d have managed without this forum. Thanks for everything - best thing I’ve ever done!
Morning I have just completed the program! Thank you so much for the work you all do on this. Seriously this is a life changer and I am very grateful and so proud of myself. So yes would love my graduation badge please
I did it! Thanks to all admins! I have really enjoyed the C25K structure, not sure if I am ready to give up Michael’s lovely encouraging voice yet 😊🎉👩🎓🥂🎊
Hello team , well done to all the new grads this past week. I completed today w9run 3 with 4.92 k, just short of the 5k , but after a set back with a calf strain and returning to week 7 , repeating 7 and 8, I’m pleased to have completed the programme. Many thanks to Jo for the motivation . Looking forward to getting my badge , thanks Colin
Hi, I’ve just completed W9 R3 and am shocked that I managed it. I remember panicking about starting week 5. I loved having Jo encouraging me and am wondering how I’ll carry on without her! This forum has been a source of support and info throughout. Thank you for all your help
It's an absolute pleasure! Congratulations, runner!!!
Can you please explain why I did not have the option when completing c25k Wk 9/R3 to click on a smiley face whilst using the app to receive a virtual badge? Seems most people can do this! Thanks
Hi! I am not sure what you mean, can you link me to an example of this - I mean a post on C25K that has a screenshot? I'm afraid we are not responsible for the C25K app, so any problems with it may need to be directed at the app developer via your app store.
Anyway, huge congratulations for completing Couch to 5k, I have awarded you OUR virtual badge!!
Hey, we completed C25K today (Me, hubby, 13yr old daughter and 10 yr old son + dog). Very excited. A lockdown whim has been a family life changer. I'd love a badge please
Hi, I completed at the weekend. Feel amazing! Never thought I would achieve it. I would love a badge. Really enjoying this forum and everyone’s stories 🏃🏿♀️
Hi Roseabi - I completed C25K on 28th June and have just found this forum. I'm not very tech forward but am keen to be involved. It would be great to have a graduation badge please- I really feel that I've achieved something important 😁
Wow so happy to say I've completed Week 9 Run 3 of Couch25k today. Thanks Couch to 5k and One you Blog peeps. Couldn't have done it without you. Feeling on top of the world 😄😄😄
Hi there! I completed C25K this past Friday. It's so crazy it's over. Looking forward to the consolidation runs and different routes. This is my first post but would love the Graduate badge. Thanks!
I've just come back from my last run - lovely morning for it as well. I only used to run as far as I thought I could and this app has broken me of that habit. Now running feels weirdly normal! Thank you! And a badge please (because I am 55 going on 8..) x
Fast approaching my 55th birthday this month and was so pleased to have completed W9R3 last week and actually ran the full 5k distance yesterday, WOO HOO!!
I first completed the programme on a treadmill in the gym last Autumn, but failed to continue the runs over the Winter period so started again from scratch during lockdown, and have been enjoying early morning runs in the park this time. Hopefully I now feel confident enough to join the Park Runs when they start up again.
Good evening. I’m proud to share that I have completed C25K this evening and would love my badge.
Only question I have is I already have 10K graduate will I also have C25K or will it remove my 10K badge ?? Your help would be much appreciated. Thanks
Your 10K badge is only visible on the Bridge to 10K forum, so it will not be affected. I am a little puzzled as to why you have completed C25K AFTER getting to 10K though!!
Had a really bad shift at work one Saturday, so I can home put the running gear on and went out. Before I knew it my Adidas tracker was telling me you have now completed 10K. I couldn’t believe it myself. I posted the tracker as I was so proud
Great stuff! Please be sure to have a couple of days rest, and then take it easier for a while. A sudden large increase in activity can cause injury, so I suggest you rein back from 10K runs and build up your distance again a little more slowly 😊😊😊
I completed my C25K 2 weeks ago. Now working on speed and stamina with Laura’s podcasts 3 times a week. In my mind this is “running week 11”. Hope I get to week 52! Please could I have a badge? 😊
I’m proud to say that I’ve managed to complete the C25K this morning! I’ve never thought I could run for 30 minutes! I’m looking forward to do consolidation runs now and would love to receive a badge 😊🎉 This group is so motivational, thank you for your hard work! X
So, so proud of myself. I graduated C25K today. When I think back to that person 9 weeks ago who was counting the seconds until the end of a 1 minute run, I can’t believe I’ve come so far. I’d love to have a badge please.
Hi would love a badge as just completed C25K today. Took me longer than 9weeks but finished today. Who would of thought I would ever achieve this as not run in over 25 years.
Woo Hoo!! I did it!! Completed run 3 of week 9 this morning - before it got too hot🥵. Can’t actually believe I’ve done it, and very excited about continuing to run!! 👏🏼👏🏼👏🏼
Just completed my graduation run! I cannot believe it! I have run through furlough and redundancy process. C25K has kept me sane and I am the fittest I have been in 20 years! Thank you. Time for breakfast prosecco and croissant 🏃♀️🎽💪🥂💃👯♂️
Hello, I completed C25K last week on 31st July (then went away for a week) so didn't get chance to request my badge. Did post on the forum to celebrate (and mark the occasion) Will def be sticking around as I move to consolidation and still use the podcast for a few weeks.
Well, I’m late requesting but actually completed C25K on my 49th Birthday on 30/7/2020. Feeling very pleased with myself! Having tried (and failed) twice before, I guess 3 is the lucky number for me. Reading the posts on here gave me the help, support and encouragement I needed, I hadn’t tapped into that the first two times. As a reward, my partner got me a bike for my birthday! So more mental and physical challenges ahead...😅
Hi again! You actually already have your graduate badge - if you cannot see it next to your name on your comment here, perhaps you are using the Health Unlocked app? If so, you will need to log into Health Unlocked via your web browser instead.
Hello again! You actually already have your graduate badge - if you cannot see it next to your name on your comment here, perhaps you are using the Health Unlocked app? If so, you will need to log into Health Unlocked via your web browser instead to see your badge.
Hello!Please may I have my Graduation badge after completing my graduation run yesterday?
I managed 4.2k, which I’m really happy with. It was my 4th attempt at c25k and I’m so pleased to have finally been able to prioritise my running enough to have made it to week 9.
I look forward to embedding my new habit and seeing where it takes me.
I completed w9r3 3 weeks ago and have been doing 30 mins consolidation runs since. Can I have a graduation badge please? This forum is brilliant. I haven't posted before but have followed it everyday for the whole 9 weeks. All the information and support was really helpful.
Hi I have completed my final run this morning and have graduated! So happy and amazed to have got this far. Couldn’t have done it without reading all the advice on this forum. Thank you you are all amazing 😀
I've just finished my third run of week nine and completed C25K - I never would have believed it in May when I struggled with my 60 seconds during week 1 This program is amazing and the forum is gold whenever I need company and advice. Thank you so much!!
C25K done and dusted, one or two re-runs but now into consolidation. I’ve tried a few runs in C210K, not sure if it’s for me but so chuffed I finished this programme.
I have arrived! Feeling very pleased with myself, having spent many years telling myself and everyone else that I am a walker, but would never even think about running! It is really doing me good, and I am enjoying it !
You actually already have your graduate badge - if you cannot see it next to your name on your comment here, perhaps you are using the Health Unlocked app? If so, you will need to log into Health Unlocked via your web browser instead to see your badge.
I completed my W9R3 run on Monday. My two previous W9 runs had come in at around 3.8k, so I gritted my teeth and ran on for another 11 minutes to hit the magic 5k mark.
Thanks to those who run the forum and to everyone who posts for keeping me notivated!
And I’m done too after 12 weeks, didn’t think this was at all possible for a 45 year old, overweight and out of shape sloth! Haven’t posted but read other people’s posts everyday and found it all very helpful, please can I have my badge!
Hello - I completed C25K - who would have thought... Could I have a badge please? Thanks to everyone on the forum! I couldn't have done it with that support.
Thrilled to be able to say that I completed Wk9 Run 3 this morning. I completed 3.8kms in 30 mins which I will aim to improve on in future runs. It's wonderful to feel that you are part of a huge network of heroes who have tested themselves and won.
Good morning, I cannot believe I have just completed C5k today 😯. When I started I had to repeat w1 2 to 3 times, I am proud of myself for completed it!!. This app is the best and thanks for the support from the group on here! Can I please have my graduation badge? Thank you.
Hi I have achieved my couch to 5K in 13weeks. It’s been hugely rewarding and great support from the forum . On a plus note I’ve gone back to pre diabetic the running and diet definitely helped. Could I please have my graduation badge. Many thanks
Hi I’m so pleased I’ve made it through the programme. The next challenge is to speed up a little and then try to make 5k instead of the present 3.5k! Thanks for the forum - could I have a badge please?
Hello! Very happy to say I completed C25K! I first tried the program in 2016, it took a quarantine and a cursed 2020 to finish it, but I can run for 30 minutes straight now a badge would be the cherry on top of the cake
Hello! I’ve just graduated!😊 I would love my badge please. I would like to say just how grateful I am for everyone’s support and to say the couch to 5k has completely changed my life! Tom
Hello, I completed the program on Aug 15 (to 30mins), and ran a full 5km yesterday, on our parkrun route -woohoo, should be primed for a PB when the pause is unpaused!
Hello thank you for all your help and support so far! I have graduated today W9R3 and would like my badge please. Looking forward to moving on as a runner with your support for consolidation runs!
You actually already have your graduate badge - if you cannot see it next to your name on your comment here, perhaps you are using the Health Unlocked app? If so, you will need to log into Health Unlocked via your web browser instead to see your badge.
Hello! Delighted to say that I completed C25K this evening! It’s been a fantastic experience and something really positive to focus on during this distressing time. Please may I have my badge?
I completed my first 5K since I had surgery on my femur in January, and I did it 2ish minutes faster than I expected (I've been pacing myself at around a 35 minute 5K, and managed to do it in around 32 minutes or so).
I did it! C25K done. Such a positive force and change in my life. Very much sticking with this.
And I'd love a graduation badge. My first sporting achievement since a bronze in a primary school swimming competition circa 1986, and I only got that as just three of us entered that race. Oh - I got to 14th in the 2019 Southern UK Yo-Yo Championships, but that's not a sport. 14th out of 17 that time! I promise I'm 40.
Hi, over the moon to say I completed c25k and would love my badge.
Found the week by week training was perfect for me, although not quite a 5k I'm running for 30 mins, 3 times a week. Speeding up a bit and improving stamina is my next step
I just finished couch to 5k this morning and would love my badge if possible pleasey! What an amazing programme and can’t wait to see what my new challenge will be!! 😬🥳😃
I just cannot believe it, I have finished couch to 5k in week 6 of the program.
Went on a family holiday and my sister and brother in law are runners and got me doing a little extra distance. Well after the 23 minute run at the end of week 5 it didn’t seem that much more, we ran for 27 minutes and completed 3.8km.
The route however on the Isle of Wight was not what I was used too, so many hills.
I felt good afterwards and felt I could have carried in running, so after a days rest I said I’m going to run for half an hour and see how that goes, well I was less than 0.5km away from the 5km so pushed on and completed my first 5km in 32:41
The 3rd run of the week was completed in 31:36
When I got home I have done 3 more runs all at 5k distance and now feel really comfortable running at about a 6 minute per KM pace, thankfully I don’t have many hills where I live and a lot easier on the flat.
I have never been into running at all and even as a kid used to hate any form of distance running, even used to hide in the woods during cross country runs at school and wait for the guys on the second lap to go round and then sneak out and rejoin the pack.
Overall I am really proud of myself in graduating the C25K I never dreamt that I would achieve it and to do it 3 weeks early was a real surprise to me.
Next challenge that has been set to me is to be able to run round Richmond Park which is 10km, will have to gradually increase my distances which in itself is a nightmare as I’ve finally got a 5k route door to door 🤦🏻♂️
First of all, massive congratulations for your amazing achievement! You are certainly a runner, and you have many adventures to look forward to. I am not sure why increasing your distances will be a nightmare, but I suggest you might find a GPS phone app such as Strava useful for tracking your distances.
Sadly I am not able to award you a graduate badge as you have not completed the 9 week Couch to 5k programme. This may seem unfair, but we have to consider the many runners in this community who have struggled and worked so hard to complete each run in the programme. I hope you can forgive me and understand!!
However, we have other running communities here on Health Unlocked which do not focus on a specific programme with an app, and may be of interest to you as a runner keen to progess. Bridge to 10k is as it says on the tin 😊, a community for those working towards running 10K. We do have an in-house plan, the Magic Plan, on Bridge which might be of help to you:
And then there is Marathon Running and Race Report, which is for more experienced runners, and those who want to work on improving their running. Due to the current pandemic situation we are currently focusing on virtual races and running for fun, with a specific emphasis on the Half Marathon.
I have awarded your badge. It appears as the word 'Graduate' next to your name on your posts and comments in this forum. If you cannot see your badge perhaps you are using the Health Unlocked app? If that is the case you will need to log in via your web browser in order to see your badge.
Consolidating your 5K runs is about feeling comfortable and confident about running 5K. After two or three weeks you may well feel ready to start increasing a weekly long run towards your new goal of 10K. Have a read of IannodaTruffe's Consolidation Club post for ideas:
I graduated at the start of the month! I’ve been consolidating since then and now have cracked 4km in 30 minutes. I think I might be a real runner now!
Hi - I finished today with W9R3. I'd very much like a badge - not sure I've ever had a sports-related award before Glad to get one finally when I'm a 55 year old with a bit of extra weight.
I'd also like to thank the admins for all the work you do maintaining the forums. They have been a huge incentive over the past 10 weeks (weeks 3 and four streatched out to 3 weeks).
You already have your badge - if you cannot see it next to your name on your posts and comments perhaps you are using the Health Unlocked app? If that is the case you will need to log in via your web browser in order to see your badge.
I completed W9R3 on Sunday 23 Aug and would love a graduate badge please. Sunday’s graduation run was slow and tricky as it was a trail run with daughter and dog so I didn’t post it on the forum. Will do later today when get photos from daughter. Going for my first consolidation run tonight!
***0-5K lockdown programme*** completed - Didn't think I could run one minute so you can't imagine how I feel being able to run 30 mins + (very slowly mind and haven't quite reached the 5k yet but room for improvement). Just need to practice running in the rain....
I'm 63, live in Sydney and have just completed my graduation run! I had started and stopped a few other exercise programs over the years but when I stumbled upon the NHS Strength & Flexibility program I suddenly felt at home. I completed that and then began Couch to 5K. Nearly every week I would arrive home from a completed run telling my husband that I'd never be able to progress to the next week. But then I would. Fabulous program and really wonderful support with this forum. Thank you!
Hi , I finished C25K today 😀 Very chuffed and managed to run 4.3k in my 30 minutes, a bit to go but feel it’s achievable for me. Please could I have my Graduate 🎓 badge? Thank you 😊
I have (amazingly) completed C25K! I have thoroughly enjoyed every run, even though it’s been sooooo tough on some! To say I couldn’t even run upstairs just over 9 weeks ago, and now look at me...... I have just completed my third 30 minute run! The programme has been amazing..... it ACTUALLY works!
Hi! I am very pleased to announce that I too have just completed couch to 5K this morning. I am not sure how I got here, but so grateful to MIchael Johnson and all the team on Couch to 5K. It would be great if you could send the graduation badge. Thank you 🎉🎉🎉
I did it! Ok it took longer than I would have liked but it has been SO hot here, even too hot to do gardening. But now things are cooling a little I feel that I will make faster progress and hope to be able to run for 5km non-stop before long. I know I will never do it in 28 mins again - PB about 30 years ago at least - but I am determined to do it and will be happy with any time I can manage! Can I have my badge please?
good morning! i finished the last run of couch25k yesterday. i am still really happy about it. i never thougth i would come that far!! if you would have asked me 10 weeks ago about running i would have said: no way... . haha. but now i am able to run 30 minutes. thank you very much for a badge to show that.
I'm very proud to say I've graduated this morning and I'd love to have my badge please! I also can't believe it is the end of having MJ in my ear 😥 Like everybody else who graduated over this last week, I've ran through extreme heat, driving rain, strong winds, thunder, lightning you name it . . . And that was just our summer! But I still went out and ran! I'm sure my husband thinks I'm now totally mad!
Thank you for all the support over the past couple of months. Now onwards to a full 5k . . (rather than 4.64k! 😉) 💚
You probably do deserve a badge, but I am sorry to say you do not qualify for one until you have completed all the runs of the 9 week C25K programme. We have to think of all the people who have struggled, and worked so hard to complete all their runs. I do hope you understand! xxx
I have run W9R3 of C25K and graduated. (My nine year old daughter has done it too so will share my virtual badge!) thanks for all the support on this wonderful forum!
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JANUARY 2020 C25k GRADUATION BADGE POST
