Dropping my 'H's and delighted to be here on the podium waiting for you
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 the OCTOBER CONSOLIDATION CLUB just for new graduates like you! Doors are always open - pop in and say hi!!
★ 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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Oldfloss
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I am so proud that my son and I both completed W9R3...10 weeks ago I could only run for 45 seconds! We managed 3.8km, so are planning to increase distance and/or time over the next weeks until we get to 5k. I'd love a graduate badge please!
I did it! Love, love, love the C25k programme. Every time I thought ‘ooh, that’s a big jump, will I ever manage it?’ I read the posts that said ‘trust the programme’ and lo, it all worked out 😁 Thanks so much for your great advice, Admins.
I completed Week 9 Run 3 this afternoon after an aborted attempt in the morning. It was raining cats and dogs and I have only just recovered from an ankle injury but I didn’t let any of that stop me and finished it today!! Yay 🏆💪😂🔥
Please may I get my graduation badge, I've just completed my C25k and ran 5.2km in 30 mins! I'm so pleased as before I started the program I'd never run more than about 250m without stopping, even as a child! I've always hated running with a passion but am amazed at how this program has made me into a total non runner into someone who can run solidly for half an hour! I still don't really enjoy it whilst I do it but love the feeling afterwards 😄
Must admit, I reached W9R3 in 2018, 2019 and in August 2020. I seem to have a habit of hibernating over the winter which is not good! I’m determined to continue running as I can honestly say I’m enjoying running more than ever., even in torrential rain!The positive impact on my mental health is so so important, especially with the current state of affairs (can’t even write the C word). I’m working from home full time so it is even more important to get out and about.
This site is so motivating and makes all the difference. So reassuring to read everyone’s posts, the good and the bad! We all go through the same negative thoughts at times, the same good and bad runs! Thank you C25K, I couldn’t have done it without!!! Xx
Well I joined the happy band of those that have completed C25K today. After a 5K on Friday today's run was a struggle but I got there - looking forward to more running in the future
do i have to do anything else to get that "graduate badge/flag " eveyone else who has posted in this thread before and after me seems to have got ? Am I missing something?
Completed the C25k this morning. 9+ weeks ago, running for 30mins without break seemed unattainable. So pleased to have come through it unscathed 👏🏾👏🏾..now for the next challenge.
I just finished the week 9 run 3 and I am extremely happy! I was never into any type of physical activity but little by little I am transforming into a runner. Could I have my badge please?
Being a total couch potato and not being able to run for 3 minutes, I completed run3 week9 on Saturday! I feel a bit of a fraud though as I went from running on the roads to the gym treadmill from week 7 onwards. The real test will be running 30 mins outside. That's my next goal.
Thank you Oldfloss. I ran freestyle today and tried to go a bit faster, but only managed 12mins. Slow and steady definitely wins the day. Exciting times ahead...
I completed the C25K two weeks ago, can I have my graduation badge please. I am so proud I completed this as I struggled to run for 90 seconds in the first week and can’t believe I’m now running for 30 mins. Thank you so much for the app, I don’t think I would have done it without it.
Finally completed my W9 run this morning, I have enjoyed the programme and will continue to run to improve my pace and distance. I feel so much fitter and healthier
I am very proud to have finished my C25K challenge today! I've signed up for my next challenge which is a a sprint triathlon.....swimming and cycling has always been ok but running was never my thing!! Now I am officially a runner too! Will defo be joining the consolidation group!! Is this where I request my GRADUATE badge please?
Yet another graduate for you to give a badge to Oldfloss. What a magical, amazing, fantastic piece of wizardry this C25K thing is - it’s taken some for whom exercise was an 8 letter swear word and turned them into a runner. Who is that someone? That’ll be me! I just ran 5.04K in 34.04 minutes!!
Just finished w9r3 this morning.... it's actually taken me since May, so a few more than 9 weeks, thanks to a knee injury early on and various illnesses for myself and my children, but for the last 3-4 weeks I've been running 3 times a week and am now in a regular routine which has been so important for me. Strava tells me I actually did nearly 6k on w9r1 but I'm more like 5.5k on average at the moment over 30 mins. But onwards and upwards to increase my speed now and get to 10k!!!!!!
Thanks for the helpful advice posts and general greatness on this forum
You are welcome, Notarunner1982 and very well done. Try not to focus too much on distance or speed at this time...it is the slow relaxed runs that build up everything... stamina , strength and eventually, speed and distance follow.
I should think so... I remember the feeling well, a dark wet Winter morning, Dec 18th, in 2015... Best feeling ever... and one of the few times for a while after that I did 5K in 30 minutes, simply because I thought I had to! 🤣🏃♀️
Hello. I completed run 3 week 9 today. Can hardly believe it but am so pleased. The plan is great and I stuck with it due to the lovely Laura who made me feel that I could do it. I would be so happy to get my graduate badge. Thank you.
Completed week 9 run 3 this morning. So very proud of myself. It has been really hard work but I was determined to succeed! Please could I have my graduation badge. xx
I DID IT !!! such an amazing journey and 2 days ago i did completed it. Posting at the end of each run and having people saying I even 'inspired!' them has given me such joy and a huge sense of pride.
I struggled to run 1 minute before and now running 30 mins and could keep going ! loving it - and this forum and the amazing people on here have been such an inspiration. Thank you all.
I completed W9R3 this morning...3.3km in 30 minutes (2miles!) 😊 The dodgy knees held up, I’m well pleased 😄 Can’t wait for that shiny new 🎓badge, thank you ☺️
Hi Oldfloss, I completed week 9 run 3 this morning and have finally graduated. Love this programme and thanks for everyone’s help and support, this is a great community! Best of all I love that I am now a runner and there are so many running and exploring adventures that await me! PS can I have my graduate badge please, thanks
I've just finished Run 3 of Week 9 so that's me finished, so I'd like to request my Graduate badge. Never doubted I'd eventually finish it, but I soon realised I wouldn't make 5K in 30 minutes. I'm going to keep on chugging away, going to try a 5K run at the weekend and see how long it takes me, then wait for the Park Runs to start.
I did it!! Two attempts (starting over again when I just missed out on the first sttempt) plus one pandemic and three house moves causing a few delays... but am so proud that I can finally run 5k, I would love to see my badge please
Hello... over the course of the 9 weeks I’d have a peek on the monthly consolidation clubs to see the chat and now I can officially belong! Just completed WK9 R3 and am proud of myself and very grateful to this community. Looking forward to the consolidation process
Yesterday I completed W9R3 after 11 weeks. It felt awesome and I am so proud of myself. I have really appreciated reading people's posts in this group for advice and encouragement 😊
I finally did it!!!! So proud I finally completed the program today W9R3... Next phase is to get to 5k over time. Could I please have the virtual graduate badge?
Thank you everyone for the encouragement on this platform as I couldn’t have done it without you!
Hi, I completed w9r3 last Sunday 8th October and managed 3 consolidation runs!! First charity run, a virtual 4 km run in 2 weeks I can't thank everyone enough for the support and the good feel vibes. Good luck to everyone and keep healthy! And yes I would love a graduation badge please!
I finished and comfortably graduated Couch to 5K this morning! Yay. I have to say that I’m completely shocked that I have followed this happily all the way through and now I’m looking to move onto a 10K Plan in a couple of days. Not bad for someone who only downloaded the app on a bored summer afternoon to see what it was about and nearly died with exhaustion on the first week after struggling to run over 40 seconds!! Haha
Sheesh, did it! started at the begining of lockdown with my wife, both 72 at the time, we were both doing well then had to stop for various reasons but continued after a few weeks.
Got to week 6 then my wife had a bad fall, broke and dislocated her left arm while out running! Fortunately the fracture has healed well and along with phisio the tendons and nerves are almost back to normal.
Given the accident I wasnt that keen on her repeating her misfortune, I hate ironing! so we lashed out on a treadmill.
She is taking it easy on that, fast walking and can do 30mins non stop without too much trouble now.
I started C25K again without her 10/12 weeks ago and with the help and encouragement of Michael finaly got through it, although I felt he was peering at me over the top of a newspaper most of the time! Nah, couldnt have done it without him and feel phisically and mentaly better after finishing.
Now the plan is to start from scratch again with my (vertical) wife on the treadmill so she can also experiance the high of completing the C25K.
Thanks to you all for your advice and encouragement.
Big-kid, Determination or what! Glad your wife has,recovered well. A good time to do Couch on the treadmill..frosty mornings and maybe a touch of ice...better to be safe than sorry!
Hi Oldfloss, please forgive this runner but I'm a bit confused. I think I might have posted already but not sure if it was in the right place so here I am, trying again. I have done - and completed my W9R3 so I have graduated from the C25K group and I'd love to have the badge of honour please.
Finished Wk9 Run3 yesterday..... THANK YOU LAURA!!!!! That feeling of accomplishment is unbelievable..... now just need to get to the full 5k, although I did notice that the distances got progressively longer. So lucky to be living in Spain, where I get to do most of my running through lemon groves.
Absolutely love the C25K app!! Recommend it so many times To friends and be there to support them doing it offering support and tips! I completed mine on the 27 of March ( bit of a delay in posting this) and I’ve been running ever since 3 days a week, runs ranging from 5k to 12k over all different types of terrain. Goal is to do a half marathon by the end of the year and to sign up for an official one next year.
Also the best thing I found was the couch to 5k+ audio fuel!! Highly recommend. It got me a new pb for a 5k which is 25mins supper proud of that considering I couldn’t run up the stairs before this 🤦🏻♂️🤣
Had a pause in proceedings after a breaking my arm and a few ribs in a cycling accident. Finally completed wk9 run 3 today. 5.7km in 30 minutes. I'd love a badge, if you have one to spare.
Finally finished last week! Massive delays due to Achilles tendinitis that had me couched again at week 9... but finally finished wk9r3 on Saturday! Hooray! Excited to consolidate now
I finally ran W9R3! I can’t believe I actually made it to graduation. I originally started this in April (I did my Achilles in Week 3 first time round and had to wait 2 months to restart the programme) so it took me much longer than 9 weeks 😬 I have asthma and suffer with hayfever and it was a bit of a struggle during the summer but managed to get to Week 8 Run 2 when my knee stated to play up luckily it was ok after a few weeks rest and I slowly built back up to running 28 minutes. I swapped to the zen labs 10K during this time as I found it much easier with only the half way and final minute prompts but went back to C25K for my final 4 runs. This is my first post but I have been loving reading everyone’s posts which really helped boost my motivation when the doubts started to creep in. Please can I have my graduation badge 😊
Started the programme in June - it’s been a rollercoaster of a journey -5 months and 2 breaks due to injury- but I’ve finally completed wk9 run 3 🥳🥂🍾🏃🏻♀️ Although I’ve only run 5k once (wk9 run2) pleased to end on a 4.55k run. Hoping to continue and keep going now. Please can I have a graduate badge 😊
Done it at long last today. Week 9.3 complete. C25K complete. Pulled my hamstring on week 9 the first time round soits been a long haul and, for some reason probably age, finding it harder 3 months on. A friend asked why I did not finish with a 5K run and I said you guys would not allow me to increase by more than 10%. Brainwashed or what! Anyway 2.3 miles is a steady plod so I think I will plod on towards 5K then look at increasing pace. Ta
Done! and my pace was better than ever! I could not feel happier My feet are doing a happy dance 😄. This is the second time I graduate and I intend not to quit as I did before! I am moving to the next level (consolidation? bridge to 10K?) Would it be possible to have my badge please?
I'm so proud I finished couch to 5k this morning would love a badge , ive printed out certificate and stuck it to my fridge will continue to run 3 times a week for 30 mins 😀
I have been lurking on the forum, which has been a very valuable source of inspiration when things have been tougher than expected, but I wanted to post and say thanks after my graduation run this morning. I’d fiddled with my route so I finished by running right up to the bank of our local river - just as I’d imagined back in the dark days of week 3. Thank you to everyone on the forum for their posts...and now I have to worry about what to do next!
Hello Oldfloss! Unbelievably I completed W9R3 yesterday and am sooooo proud of myself, I can’t stop smiling 😆
I’d like to say thank you all the admin team for your support, encouragement and invaluable advice and links, I couldn’t have done it without you and this wonderful forum 😊
Please may I have one of those lovely, shiny, sparkly graduate badges 🌟to go next to my name?!
Hi. My name is Louise (aged 46) and today I completed run 3 of week 9. I’m so proud of myself as i haven’t run since being at secondary school. I can now run over 5k each time I run and I’m generally out for about 38-40 minutes. I never thought at my age I’d be able to run but the Couch to 5K App worked so well for me. It’s great to get out come rain or shine and just run 🏃♀️. Please could I have a virtual 🌟 x
So pleased to have done my W9 run 3 today!!! It's taken me more than 9 weeks but I never thought I'd be a runner. Covering about 4k in 30 mins so onwards and upwards. It's a great scheme and I will certainly recommend it to others 👍🙂👍
I've found this forum and all you helpful posters so useful throughout my C25K journey. Thank you for all your support!!!
Hi Old floss. Graduated C25k yesterday but could only request my badge today as it still hasn't quite sunk in yet. I was diagnosed with breast cancer in February and it was the wake up I needed to sort my life out. C25k has been an invaluable tool in my physical and mental recovery and I am delighted to have made it this far xxx
I’m so so happy to say that I’ve completed the C25K program! Running for 30 mins was never in my sights. I feel so accomplished!! I’m a graduate!! Yay!
I completely C25K this morning, running 2.65 miles in 30 mins. I have also been cheating a little because I have run all of my W9 runs as 35 min runs. Today I ran fir the furthest distance ever in my entire life: 3.07 miles! Still can't quite believe I've completed the programme, but I have. I've been telling everyone I know about it and recommend whenever I can.
Hi Oldfloss and team, on Sunday I completed run 3, week 9 on C25K and am so pleased! Never imagined I could do it! I’d love a Graduate badge please. Thank you for all you’re doing to keep us going!
I graduated about 3 weeks ago and have been consolidating since - and even introduced some slight inclines to my route. (Only slight) Feeling great, I am so very grateful to the NHS podcasts, Laura was wonderful! NEVER thought I'd be a runner! Please may I have my badge
W9R3 of C25K done and graduated yay!! Sunny day made it all the more better. Some happiness during the pandemic, so glad to have come across C25K, it's been awesome.
I “graduated” nearly 4 weeks ago in terms of managing 30 minute runs. However, this week I actually ran 5 km for the first time - it took in 38 minutes. It would be wonderful to get the badge as a celebration of this victory over my former self, please. Thank you !
Thank you very much, Oldfloss. Much appreciated. An immense achievement in light of the (very low) starting point. It’s amazing what the body can achieve with a bit of discipline and a great health program like C25K 👍
Hi I don't know if I have posted this already but jut to let you know I have completed the wk9run3 an am now wishing for graduate badge please. Have enjoyed the running and would wish for more energy though
I can't believe it, I did it! Just ran for 30 mins non stop!!! Its been a journey but thankful for all of you posting here faithfully. I've been really inspired by all the posts from the wide variety of people doing this. Big well done to everyone getting fit....and staying fit and strong 💪
Just completed W9R3, I'm well chuffed! I can't quite believe how quickly my running improved thanks to this programme! Will definitely recommend it to friends and family!
Just graduated W9R3 of C25K today, the app was great and was really like having a personal trainer with you. It is good to set yourself some goals and a treat when you achieve them as this will keep you motivated. I bought myself some new running gear and will continue running using the the NHS.uk podcasts for C25K graduates. For those of you who are still going keep up the good work and don't give up. Please may I request my graduation badge. Thankyou
Hi, managed to complete the final W9 run yesterday, what a great programme this has been, as a non runner I found the help provide and the program very helpful. From 2.8K in week 1 to 5.2K in week 9, I never thought I would get this done, so no one more surprised than myself, thanks to everyone involved, the graduate badge would be a great reminder of this achievement ,
Completed programme today! Second attempt due to a knee problem first go, so it’s taken about 4 months but really pleased to have got there and be called a runner!
It took me 12 weeks, but I did it 😃. Week 9 session 3 completed on Friday. Only covered 4.2 km but totally chuffed with myself (and my dog who accompanied me). Week 1 I never thought I would make it 🤣
Please can I have the graduation badge by my name?
Well, I have finished week 9 and feel a sense of disbelief that I actually completed the couch to 5k! Sitting in the garden over a distance bbq listening to my neighbour talking about her journey inspired me to try too. For the first 6 weeks I would go out very early so that I wasn't seen huffing and puffing! I had a weeks repeat when laid off with a severe allergic reaction to a wasp sting on one of my runs and am still recovering from falling down a pot hole, but am so pleased with my achievement. It is a great plan and will now work on consolidating my runs, thank you for your support.
I am delighted that I completed week 9 run 3 last Thursday and managed to cover 4.2km so now need to consolidate to reach that 5km. Going out this morning for my first consolidation run.
On Saturday I completed the C25K programme and I have got to say it is an absolute amazing feeling. All of my runs were done on a treadmill, my next challenge is to transfer my running to the road.
Absolutely buzzing, such a good feeling completing C25K.
Hi there! I definitely used to have a graduate badge but I think it disappeared (quite rightly, didn’t run for yonks and donks)....I re-completed C25K at the end of September...can I have a graduate badge please? Thank you! 💫
Hi there..it is still right there by your name! In the pinned post... this reminder
★ 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.
Yey, graduated yesterday after being stuck on week 7 for about a month 😂. Sheer bloody mindedness got me through that and then on through to finishing. Am genuinely proud of myself!
Completed W9R3 this morning and really pleased with myself. I'm still a fat bloke but a fat bloke who can run for 30 minutes continuously. Watch out Mo Farrah!
So thrilled to have completed the C25k program on the 20th October, since then I’ve been continuing the programme and repeating the week 9 runs. I originally started the programme back in January and stopped due to some ankle pain. I restarted in July when the gyms reopened, using the treadmill and have had no issues at all - I’ve taken a couple of runs outside and am working up to doing more - in the meantime I’m increasing the speed and the gradient slightly on the treadmill to push myself a little and am going to start to train for a 10k next February to celebrate a close friends 60th. Can I get my graduate badge please?
I did it! I completed W9R3 and even some consolidations runs already. A big thank you to this marvelous forum, inspiring posts and such supportive administrators. Good health and fun runs !
Not sure if this is the right place to ask but I ran my W9 R3 run today (a slightly hilly run and I managed 4.98k in 30 mins) - could I please have the graduate badge please? Thanks!
Head to December Graduation badge pinned post for 😉
Hi. Managed to complete C25K today despite heavy snow. Be great to see "Graduate" after my name. 2021 will be a year for reaching my personal fitness goals. Thank you to HU staff & administrators. 💝💝
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.
Remember, remember your GRADUATION BADGE in NOVEMBER!!!
Grab your baked in the sun JUNE graduation badge here
