This is the place to get your Graduate badge, so please leave a request below to claim yours.
2020 has been a memorable year for so many reasons......many bad, but we hope many good, including your 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 with the wonderful and supportive Mummycav 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 a Graduation Certificate then feel free to download this one designed by RunaroundSue, but please do not contact her. healthunlocked.com/couchto5...
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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I graduated in November but forgot to claim my badge! So far I have about 6 consolidation runs done but had a terrible one earlier this week and stopped half way. Now I need to get back in the game.
I did my graduation run on 24th September and have carried on running three times a week. I can now do 12K!
I am definitely not breaking any speed records (except perhaps the one for "slowest runner in the park") but what I have realised is that if I go at a nice gentle pace I can keep going for a really long time. (And this is from someone who struggled with the 90 second runs in the week 2!)
I can see now that when I was finding it hard it was nearly always because I was trying to go too fast. If I could go back in time and give myself some advice it would be 'slow down'!! I know the voice track keeps saying that but somehow it didn't really sink in. What I have realised is that there *is* a pace at which I can just keep going and going... because my 10K time is almost exactly twice my 5K time. I may work on speeding up at some point but for now I am happy to keep plodding on (and on...)!
Most important thing for me is that I used to hate running but now I really look forward to 'run days' and I think that's the biggest win.
Hello, I actually finished the programme last week and have done 3 consolidation runs this week. I’m definitely going to carry on running 3 times a week - I’m not the fastest but I feel great after running. This programme is one of the best things I’ve ever done! 😄👍🏃♀️
I completed the final run yesterday and I’m feeling pretty hyped!! Quite excited to start the next step to getting faster and running further, and possibly varying the route to include some hills rather than just flats 😂
Thank you - I've been reading all posts here for a couple hours! So much useful information and a lot to take in but I'm so glad it's here - I was feeling a little adrift since graduating and now I am ready to create my own goals.
Hello from Canada! I just managed to get to 5K and have done one consolidation run so far. Taking it slow and finding everyone’s posts on this site so helpful... thank you!
Completed my Wk 9 run 3 yesterday. Can’t actually believe I’ve got to the end and have been running three time a week for the past three months!! I never ever thought I’d be able to run for 30 minutes non stop. I’m still finding anything over 20 minutes a struggle but I’ve never given up. One of the most important aspects for me was my music playlist. I found compiling a different playlist each week helped with my motivation and helped my breathing as I was able to mouth (not sing out loud) along to my fav songs. 🙌
My next goal is to actually get to 5k in 30 minutes. At present I’m only managing 4k.
I completed my graduation run on 29 November. This was almost 2 years after first starting C25k when I struggled with the 1 minute runs. I stopped and started a number of times, and felt I was on 5k to couch through the summer. I made the effort to work my way up from week 5 in September. I'm really enjoying running which at 57 years old I never thought I would!
Hello, I posted yesterday that I had done the C25K week 9 run 3 in November and I’m continuing to run 30 mins regularly - it’s a bit too cold this week though! I’d like to claim my badge, thank you. And thank you also to the dozens of fellow runners who’ve replied to my post with such generous comments.
Hi! Couch to 5K has been amazing for me. I've never been a runner and I didn't think I'd be able to complete 30 mins of running. I'm raising money for charity by aiming to run 10K. Yesterday was a virtual santa 5K run, so I'd timed it carefully to run W9R3 then, and I did it! I ran for longer than 30 mins to make sure I covered the 5K, and I'm so pleased that I did it! Now to keep up the training as I aim for 10K! Can you let me know how to achieve the 5K badge please? I'd be chuffed! Thanks
I graduated today. Am over the moon that l managed to complete this programme. Managed to get up to 4km which was my goal and now look forward to working towards the 5km.
(You may get this twice - not sure if I pressed Reply or Back just now - whoops)
Anyway, W9 r3 completed yesterday. Whoo hoo! Only took 9 weeks longer than the 9 week plan due to repeats in the early weeks. But here I am. Who would have thought it.
Great programme and great support and advice through the forum. Especially "go slow, yes, EVEN slower".
I started from a position of being neither fit nor unfit, but a non runner. Week 1 was the hardest. Motivation was made easier because I was running with my child, so part of the challenge was to be disciplined and set a good example. The first 20 minute run was the other milestone. Once that was done I was confident we could achieve our goal and it was just a case of getting out there and doing it. It's been great to have a structure to the week for the past 9 weeks. Really taken my mind of all the virus news.
Not in a rush to get out this week as we both have achy knees. Hoping to get out on Wednesday for our first consilidation run before we turn back into couch potatos!
Am I now in the right place to claim my graduation badge, and to get the word graduate after my name?I graduated on 6 November after following the plan, 1st by downloads from the website before changing to the app.
I still run 5k 3 times a week and am hoping to do it in 30 mins at some time in the future!
You are indeed in the right place so many congratulations on your graduation, fellow runner and wear that badge with pride..........hard won, well deserved.
Hello! I'm still running regularly and enjoying it. Also checking the posts and finding them useful. I was disappointed though, when I replied to one, to see that I don't have the word 'graduate' alongside my photo and name, despite you saying it would be applied from last December. What went wrong?
I completed C2K at the end of November. Since then I've been alternating a 30 minute run relatively slowly and starting again from the beginning with a much faster pace on the running part with my usual running pace when I should be walking. So far, so good.
Completed C25k just in time for a park run 4 weeks ago which was then cancelled for C-19! Am 59, overweight, tired of 2020, struggling to keep going at work (Nhs) and would never have believed it possible....decent trainers/sports bra and the lovely Sarah Millican on the App made it achievable- it’s not a pretty sight but am ‘keeping on keeping on’ since I feel so much better - great encouragement from the all the entries on here- thank you!
It can seem like a struggle to fit in running to a busy life, but when it becomes so integral to how you define yourself the returns and sanity that come from such a simple form of exercise are priceless.
I hope I'm relying in the right part. I've not commented on here before!I graduated my couch to 5k on Wednesday 9th December. I did my first run after it yesterday and managed about 36 minutes and was totally knackered!! I'm planning to continue running every other day with the other member of my house, who also graduated couch to 5k on Wednesday with me- my lab cross golden retriever, Mack! After hating running for my whole life (and still not particularly loving it) at 48 years old I can't believe how addictive it is!! For anyone struggling through the weeks, keep going, you can do it!!!
Completed w9r3 today. So pleased with myself and finished 2020 having achieved something and trying to give encouragement to friends who want to do the same. This is just the start. 😁
Hi. I managed to be able to finish the 5km plan today. I am over the moon to say the least because my mojo was gone a good few months ago and thanks to this group and amazing plan it's returned. Pretty please may I have graduation badge? ☺☺ I just need to keep it going now.... 😊
Congratulations but this is where you can claim a badge for completing C25K. If you go to the Bridge to 10k forum they can provide you with a badge for running 10k
I have completed the couch 2 5k on 21st October! I have been running every since and have been trying to reach the 5k mark, currently at 4.2k! Congratulations everyone else!
I’ve just completed my last run of week 9....so pleased I found this program and really proud of myself for graduating. Can I get my graduation badge, please?? 😊😊💪 🏆
Today, I completed Week 9, run 3! I would love to claim my graduation badge, please!
I’ve managed the 30 minutes, which has been my goal. Next goal is 5k, although I’ve been trackmy runs on Fitbit, and I’m noticing that pace is gradually improving, while I’ve been focussing on stamina. It seems to be taking care of itself.
I completed Week 9, Run 3 today! Please may I have my graduate badge?
The whole programme has been brilliant and I definitely aim to keep running. I feel proud of myself for making it through to the end and running for 30mins!
Hi, I did the third 30 minute jog from week 9 this morning so I believe I have graduated.
My problem is that, although I have been building up slowly since July I don't feel much like a runner. I get tired and the time spent running and distance to travel still seem quite daunting to me.
Nevertheless I want to keep going and hopefully do the Park Run when it returns. I am doing about 3.5 K in the 30 minutes so need to boost my distance.
What would you advise to overcome these feelings and at the same time slowly increase my distance.
Many congratulations on your graduation, fellow runner.
I would recommend you follow the advice in the link below, consolidate until comfortable at 30 minutes, then gently build your distance using the 10% rule.
Literally just finished my final run just now. I am elated. I completed it despite living with fibromyalgia. Took me eight months, two surgeries and an injury but I finally made it. 🙌
Completed my final run of the programme today, took 15 weeks rather than 9, but feeling pretty proud of myself considering I could barely breathe at the start of week 1!
I did it! I haven't reached 5k yet (3.6k) but now that I can run for 30 minutes I've got the self belief to get there. I'm 68 and never been a runner so I expected it to be hard but what's surprised me is that I'm enjoying it - even on those days when I struggle to keep going.Consolidation runs here I come 😃
Hi, don't usually run at the weekend but temptation of completing too great. Its taken 12wks and not hit 5K yet but feels good to have done W9R3, WOO HOO! So badge please 😀💪🎄🏃♀️
Thank you for your advice and support - my journey through c25k hasn't been the most straightforward, but this morning I completed the third run of week 9. Looking forward to having my badge!
Fantastic! Very well done 👍🏻 congratulations, the non straightforward journey is the one where we learn the most so hopefully you're well set up for moving forward now.
Hi IannodaTruffe I completed W9R3 today. For the week 9 runs I have actually been doing 40 minutes because 30 minutes took me to the top of a hill and it seemed a waste not to carry on running down into the valley. That said, i am a slow jogger so even in 40 minutes only cover about 3km. My next aim is to consolidate and also lose weight because it is hard work carrying 115kg up the Devon hills!
Many congratulations on your graduation, fellow runner.Do be careful about adding time to your running duration. We are all capable of doing way more than our bodies are conditioned to do, but not without increasing our injury risk. Sticking to gently progressive training plans is the safest way to push our limits, whilst gently increasing our resistance to injury.
Injury often strikes out of the blue and can stop you for days, weeks or even months.
Fair comment but I suspect the variation between runs of a given length is more significant than adding a few extra downhill minutes. Certainly the stresses of running for 15 minutes up the hill (I timed it) felt greater than an extra ten minutes down the hill. According to Google maps around 200ft climb, 300ft descent.
I am a Devon runner, so I know what you are up against, but hills really are your friends and will build your stamina.......just don't be too tempted to burn it up too much on the downhill.Keep running, keep smiling.
Thanks for your reply to my Early Christmas Present post earlier - I will give the post C25k guide a good read through! Just thought I'd pop on to this post to officially ask for my Graduate badge. I started on 28th October and finished today. Only I haven't finished of course, because I will definitely be carrying on running!
The badge is all yours and I hope your running takes you on lots of adventures in years to come.Keep running, keep smiling.
Hello, Could I please have my badge now? Completed C25K today, 22 December. Amazing programme. I am a 73 year old grandmother. I am caring for my husband who has terminal cancer and I took up C25K to help reduce stress. I used to run up to my 40's then career and family took over and haven't done so since. The programme seemed hard work at first but I am delighted to say I completed it today. I highly recommend it to anyone - whatever age. Many thanks, stay safe,
A post entitled Get your Graduation Badge Here seems self explanantory...........yes, you are in the correct place and I have pleasure in awarding you your badge.
I’ve just completed the wk9 run3 today. So have actually graduated. I cannot believe it. Just want to say it’s an amazing app and this forum has been great on both the days where I feel like I have made a massive achievement and the other days where the run just didn’t go to plan.
Hi - I completed the programme yesterday! So proud of myself, there were definitely a few moments where I didn’t think it would be possible. On the last run I decided to carry on until I’d completed 5k, what’s another 6 minutes of running when you’ve already done 30 - ha ha! This community has really helped me with motivation - thank you.
I completed my Week 9 Run 3 this evening! Great way to finish on Christmas Eve! I did it with the greatest distance of my three 30 minute runs. I managed 3.4Km. Now that I have completed C25K I am hoping consolidation runs of 30 minutes 3 times a week will help improve my performance to aim to get somewhere near 5Km in 30 minutes.
Now I am going to enjoy Christmas as much as is possible in these times and I will worry about starting consolidation runs in a few days time!
So excited to post on this page, I graduated on 26th Dec 2020, boxing day. What an Amazing app I can run! 😀 So glad to discover this community too. A badge would be wonderful please. Happy holidays!!!
Hi Ian, I just completed the 9 week programme last night and feel great doing so. I am unsure of what I will be doing next, but I know I would like to pick up a bit of speed, to get a bit more distance in the 30 minutes. Looking forward to the badge, whenever you get around to it. Happy holidays!
Hi there, I graduated today - still can't believe I actually did it. I only told my family I was doing C25K on Xmas day - looking forward to telling them that I was a runner now really kept me motivated during the really hard times (weeks 4 & 5 were the hardest for me), but it was all worth while.Am now planning on increasing my speed next before I increase the distance. And I still can't believe that I now actually prefer running to sitting on that couch!
Welcome to the forum and many congratulations on your graduation, fellow runner.
Speed will come as you get stronger. To get stronger you need to spend 80% of your running time at an easy conversational pace and maybe then use intervals or fartlek for the 20% speedwork.
I started C25K in September and I can't quite believe I completed W9R3 this morning. I was always the one who said I would never go running. I'm not very fast but the fact that I can run for 30 minutes without stopping is incredible, and enjoying it at the same time. My next goal is to continue to work on my speed, to build up to running 5K.
Many congratulations! Speed is really not what it is all about, smiles over the miles is really the secret and it sounds like you're winning on that front 👍🏻😁🏅
Enjoy your achievement, it really is a life changer.
Please do check out the post programme advice but mostly, keep on keeping on! 😁
I managed to do my final run yesterday and then went for the Covid test last night. I so wanted to complete before my 60th birthday and I am so pleased to have done it. Please can I claim my graduation badge. Thank you and happy new year!
When I started the C25K programme in November, I aimed to complete the programme on new years eve, but, today, one day ahead of schedule I did my week 9, run 3, despite it being quite icy outside. I'm now looking forward to beginning to consolidate my progress with a run on new years day. Please can I have my graduation badge and good luck to all those doing the programme - keep up the good work!
Completed w9 r3 this week and did first consolidation run today. Definitely not a fast runner but concentrating on distance for now. Enjoying it so much and will continue to run 3 times a week. The forum has really helped keep up my momentum by reading everyone's experiences, thank you 😀.
Hello! Ive just completed the program and I’m so surprised with myself. You guys managed to keep me motivated and I just stuck with it. It’s a great plan that really works. Please can I have my badge? 😬
I was determined to finish before the end of the year and finally did this morning after taking over two weeks to complete W9R3. Only managed 3.95 km but hoping to build up to 5k in my consolidation runs.
Hi! I completed my final C25K run just before Christmas and have been keeping up with consolidation runs since then. Still not made it to 5K but usually somewhere around 4-4.5K and hoping to get there soon. Thanks to you and everyone else on this forum - I’ve been more of a watcher than a contributor but find the posts really interesting and helpful.
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I may work on speeding up at some point but for now I am happy to keep plodding on (and on...)!
