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 Instructor57's September 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 achievementhealthunlocked.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.
Image by Eilis Garvey on Unsplash
Written by
roseabi
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🎉🥳🎊 So happy that I managed to finish week 9 run 3 tonight! Thanks for all your support here, it's been very helpful. I'm not the fastest runner, so didn't quite manage 5k in 30 minutes - but running the whole 5k will be my next target! I have found the app and the weekly 3-run plan really useful, and I think I could struggle to continue without that routine, so I'll definitely have a look at the 'What Next' post. Thanks!😁
Completed my C25K on Monday. yay!! 😀 Not quite 5K in 30 mins, more like 33-35 mins but so happy to have achieved this. Going to keep trying to do three 5K runs per week to keep up the routine and have downloaded the Nike running club app to help track my time and distance.
Programme completed last night, out in the dark with the wild boars munching! (And with Laura, for the support Heading straight into the consolidation club, and I hope my willpower will build up along with my resistance. (Looks like speed will have to wait.) Thank you all for the amazing job you're doing!
Just back from completing W9R3 in the morning haze before the heat sets in. What a gorgeous day to graduate! Only doing 4.2k in 30 mins but 3 months ago I would never have believed it possible
Me and my partner stopped 5K a couple of times in W9. Each time getting back from our vacation, we start the program again from W1. We’re getting to W3 this time. Our goal is that one day we could complete the whole 5K.
To graduate from the C25K programme you need only complete all the runs. Once you have done the third 30 minute run of Week 9 you can have your graduate badge!
Wow finally completed the C25k program and what a long, yet amazing journey it was. I am so greatful for the podcasts that coached me and kept me motivated. I'm looking forward to continuing and seeing what's next. Would also definitely recommend it to anyone wanting to start running. 😁
Woo Hoo! I completed my couch to 5k on Tuesday and it was the best feeling knowing that I accomplished what I set out to do. Thank you so much for getting me fitter and healthier
Completed my third 30min run this morning. Really pleased with myself, I ran further on the last one too! Can I have my graduate badge please? Can’t wait to keep up the running and improving.
W9R3 done!! This is actually my second graduation but didn’t request my badge the right way 1st time about 1yr ago. Long break then worked back up fromW1R1. Determined to keep going this time!
You must have got it right before because you already have a badge - it's the word 'Graduate' next to your name on your comment here. If you can't see it perhaps you are using the HealthUnlocked app? If so, please log in via your web browser, and then you should be able to see your badge.
Hello! I'm so happy I completed C25k this morning! I used to jog/run regularly, completing several 5k and 10k events, until a few years ago injuries and niggles would set me back and I decided running might not be for me anymore.
This summer I restarted regular swimming and along with walking, I built my fitness back up again. I was actually out for a walk one day when I realised I was wearing 'running gear' so thought I'd try out run/walking and I managed fine, no niggles. That's when I decided to give the C25K a go, with no big ambitions such as entering 5k or 10k, just to see how my body responded.
I have followed the guidance on here to go SLOW and am pleasantly surprised I have graduated without my usual injuries returning! Very very happy!
I also enjoyed several runs while on holiday in Tighnabruaich and also Dumfries & Galloway, a lovely way to explore the local areas. And it didn't feel like a chore to continue the programme while on holiday.
Looking forward to continuing on this journey of fitness!
Colour photo of church surrounded by fields. Penpont, Dumfries & Galloway
Wow, I can’t believe I’ve done it! I have never been sporty or run before and at 72 never thought I’d be able to run that far. I started in June and really enjoyed doing C25K with Laura. I repeated many of the runs but now at last I’ve completed W9R3. Thanks so much for the programme, I have definitely got the running bug and will continue. My advice to anyone considering doing C25K is to do it! And to stick with it, it’s definitely worth it.
Yay! I did it! Completed my week 9, run 3 this morning! It has been great reading everyone's posts and I love everyone is so supportive of each other here! I am looking forward to continuing to build on the past couple of months' work. I am still not at 5K, but hoping to inch towards it, now that I know I can run for 30 minutes at a stretch. Slow and steady does it for me
I finally graduated yesterday on my lunchtime run! I’m feeling proud and grateful! Now to consolidate and complete the London Marathon run/walk! 🏃🏽♀️🙏
Thank you so much, I feel like proper runner now 😎Thank you to everyone who have advised me along the way!
Yes I am doing the virtual London Marathon for the ABTA charity ‘Lifeline’ which helps people who work/worked in the travel industry with financial issues. The travel industry have been badly affected and there have been many job losses.
I can’t quite believe it - but I’ve done it!! 😀 Never really quite believed that I could jog for 30mins but Laura did… next step is consolidation club - thank you for the links and support! 😊
Dabadabadoo!!! Did it, I’m so happy to have achieved all those runs, though rather astonished to realise how few actual running hours that amounts to. Ah well, this is just the beginning. The app is fab and this site is so encouraging. I’ve dipped in and out without posting but appreciate all the stories, random and otherwise, along with the amazing support. Thanks everyone!
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Heading straight into the consolidation club, and I hope my willpower will build up along with my resistance. (Looks like speed will have to wait.) Thank you all for the amazing job you're doing!
OCTOBER 2020... GRADUATION BADGE POST...Request your badge here!🏃♀️🏃♂️🏃♀️🏃♂️🏃♀️🏃♂️🏃♀️🏃♂️
