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 Mummycav's February CONSOLIDATION CLUB just for new graduates like you! Doors are always open - pop in and say hi!! healthunlocked.com/couchto5.......
★ Be sure to check out our 'WHAT NEXT?' post, for loads of other great ideas about how to build upon your amazing achievement healthunlocked.com/couchto5...
★ And now that you are a runner, why not try our twelve week consolidation and strength training plan to help reduce the possibility of injury - and maximise your running ability!! healthunlocked.com/strength...
Happy running!
Your Admin Team xx
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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 HealthUnlocked app.
Hi, I actually graduated on New Year’s Day. Very proud of myself, but very slow and no where near 5k, but 30mins of shuffling, yes. 👍🏻I’ve just started the 12 week consolidation plan as I like being told what to do😵😵. I mean it’s easier to motivate myself when I know I need to complete a task. Here’s hoping I can actually become a runner, well jogger at least . Thanks for all the support
Hi there FXSTC You have your badge - it is the word 'Graduate' next to your name on your posts and comments here in this forum. If you cannot see it perhaps you are using the HealthUnlocked app? If so, you will need to log in via your web browser in order to see your badge. xx
Hi there, can I have my graduation badge please?I've re-re-started the programme a few times, usually from week 7/8, but I can jog along for 30 mins now. I've been re-listening to the week 9 podcasts to keep me going, but I need more structure and a plan to keep going and to stop me lagging behind and having to re-start again! 😊
I ran my final C25K run on Saturday! I felt such a sense of achievement - the routine of running every other day for the past nine weeks has been a lifesaver 😍 moving on to the the C25K+ podcasts then...?
Good morning Sunnyrunner1 what an achievement well done 🙂, a super shiny Friday medal freshly minted, you do though need to keep it polished and dust free 👍
Requesting mine late. Actually graduated back in December after over 5 months but didn’t want to request until I’d got another couple of months and knew I was definitely sticking with it (which I have and would have to be knee capped to stop).
The sod was avoiding starting off fast and finishing slow. I did this week’s hard run today and was very happy that my starting pace only dipped by 20 seconds per mile in the last half mile. Much slower than I used to start but i could hold it without issue.
Don’t worry I read the advice, next 2 runs are easy and not timing myself
I've finished my final run of w9r3 is it possible to get my graduation badge please. I hope this is the right place to post🙏
Ahhhh I've been waiting for the posting C1578 and that badge well I've searched the shelves for an oval one to suit the classic lines of a rusty Capri 🤭, sadly though only the basic circular ones are currently available 👀
Hi, just completed my C25K. I never thought in wk2 I'd get here. I'm 64 and enjoying my new fitness level though that last 5k was hard when my knee started to give me pain. I'll give it a few days before I have another run. Thanks everybody, I couldn't have done it without you!
So pleeeeeeeeeease just keep on running and enjoying it, and for all those useful pointers on what to do after couch to 5 k why not..... It makes sense 👍 hop over to the consolidation club where you'll find Mummycav she's got brilliant advice, tips and all sorts to keep that running tip top 🙂.
It's as easy as clicking the link below she'll be expecting you 👀
I actually completed the programme back in August last year but I'm back for my medal and some more advice having finally just cracked 5K in under 30 minutes.
Ahh luckily the medal safe has been restocked 🎖️🏅🥇, and we have just the right medal for yourself 🙂, all's you have to do is polish it and remember to keep running 💪
Howdy, so excited to have completed wk 9/3 of the plan today! Please badge me up Mr Moderator🤗.
Now just getting concerned about running in warmer weather, it's been sub 5degrees since I started, today's 10 degrees positively balmy.... Not that I'm complaining 😁👍
I finally managed to complete C25K yesterday, it's been a journey and I'm looking forward to continuing to build on it. Thank you all so much for all your support and please may I have my badge 😁
Well, I've actually achieved it! I never thought I'd say that! I can now officially run for 30 minutes, in one go. I remember when I started c25k and felt overwhelmed running for 60 seconds! I'm so proud of myself as I have always said I'm not a runner, but even as I sit here having stretched from my run, I'm already planning my next route for Monday!! Great app and really helpful comments and links, thanks for your support 👍
I completed my last run of week 9 today and I am very proud. When I first tried to run for less than a minute my legs ached so much and running for 30 mins seemed impossible. It has taken me 9 months with stops and starts but finally today I did it. Thanks for the programme, its wonderful. Now I'm going to continue with 30 minute runs for a while to see if I can improve my speed.
Hello. Please may I have my badge? I actually graduated on 28.11.2020 but forgot to request my badge. Since then I have had a couple of short breaks because of health and weather but am currently doing 25 minute runs as I build up to 30 minutes again. Running has definitely helped keep me sane during lockdown.
I graduated today! very proud of myself as I am not a natural runner - I have knee pain and am about 2 stone over my ideal weight. I only found this forum today - wish I found it earlier!
Am going to recommend to my work colleagues as we are encouraging each other during WFH lockdown
Just graduated Couch to 5K. It's been a long journey, since summer last year, with a couple reboots along the way, but really enjoying it now and am in a routine. Being an office (well, home) worker, it was important I started getting some regular exercise in to stay in shape.
My graduation run was 4.8km in distance. My furthest yet! Next plans are to consolidate progress for a few weeks (3 x 30 min runs per week) and if I still haven't reached 5K by then, will extend runs by a couple minutes to achieve that.
Thanks for all of your helpful posts and useful resources. This is an excellent programme
Morning Imca50. Could Chicky33 have her badge please as she’s completed C25K and doesn’t quite know where to ask for it. I have mentioned how but just in case she can’t find the page.
Hey all the hard work was down to yourself Chicky33 , you've established a great platform to carry on and maintain your running 👍 enjoy those consolidation runs 🙂
No need for apologies Chicky33 those consolidation runs, are where you're simply backing up those 5k runs, it's a time to enjoy that running, perhaps get used to running without the instructions on your ear, some people keep their mentor for a few runs 👍 the links below for more advice if you need it 👍
Hi I have just completed the C25K Well more like C24.45K but I'm ecstatic Intend to keep up the 30 minute runs 3 times a week and hopefully very soon I'll make the 5k Been a fantastic experience and really motivated me to keep going and not give up Definitely Mind over matter a lot of the time So pleased with my progress 🏃♀️🏃♀️🏃♀️ x
Heck those midlife crisies 🤫 they're very overated tried one and it didn't fit.
So it's easier I found to be yourself, accept yourself and run like you just don't care 🙂.
So that's the midlife sorted!
Running.
Try a new route, mix it up add variation to those runs, you've been taken through the whole 9weeks, this time is yours. Try maybe intervals and keep them simple. An easy way let's use lampost tactics speed up between lampost to lampost then engage the slow jog it's as easy way to introduce yourself to bringing a speed session to your runs.
Done issued well done runner 👍 a shiny new graduation badge, it will of course need regular polishing, and we've found the best way to keep the dust off is..........yep you've guessed keep those legs turning 👍
Happy Saturday to you all! Please can I proudly claim my graduation badge? I’ve not run since the 100m sprint at junior school, yet today finished the programme, days before my Covid vaccine, and weeks before my 60th birthday! Couldn’t have done it without all the help, advice and support on this forum 🙏🙏🙏
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