Please form an orderly queue…firstly for your HIGH FIVE 🙌 from me & take one step forward so I can get that badge securely in place…we are EXTREMELY proud of you and what you have achieved…you deserve a reward in the shape of a lovely badge next to your name….
★ 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 'REPLY' to this post 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
★ 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
★ Be sure to check out our 'WHAT NEXT?' post, for loads of other great ideas about how to build upon your amazing achievement .
★ 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!!
★ 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.
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Mummycav
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Congratulations to everybody that has not only graduated, but for each and every time you stepped out of the door or onto the treadmill. 🏅There's so many things ahead of you that running can bring and they're all yours to take.
I'd love a graduation badge! I did my first 30min run just before Christmas on a treadmill to protect my knees. I've since then pushed on to running a full 5k and have got my times down to just over 32mins. My target is to get under 30 mins for 5k and the do a park run this spring!
It's interesting how you have slower days than others! This last couple if weeks I have found quite hard where my times have really slowed down! I'm sticking with it and trying to introduce a longer run once a week. It's interesting how the time of day effects how I perform on the run. Sometimes I can just keep going others I struggle to get past 25mins!
All sorts of things can have an effect on your run..I run either silly o’clock in the morning or after 6pm at night …because, in my head, they’re the only times I can run but that’s a load of rubbish…that’s the gremlins talking!!! Please
Woohoo we made it!!Started on the 1st of November, so I may have taken a tiny little bit longer than 9 weeks, but v happy to arrive at graduation, and with a sunny morning and a lake to run round
I'm really looking forward to a few weeks of consolidation, hoping 30 mins might reach a point where its more comfortable, and then stretching to 5k.
Wow!!! That’s a statement worth waiting for!! ‘Changed my life?!!!’ Well, that makes me go all fuzzy inside!! Congratulations on this massive achievement, enjoy your new found ability 👏🏻👏🏻👏🏻👏🏻
Yay, congratulations 🥳…sometimes it does take a little bit longer, i think I just repeated week 4 for yonks!! Then I found this forum & was given the confidence to move on…but you’ve done it & you’ve done it the way that worked for you…consolidate your runs now & show off your shiny badge 😉
Me and Winnie (my Yorkie and running buddy) finished our C25K earlier today. We did an extra few minutes to bring the distance to 5km, but I promise that’s the first time we’ve deviated from the programme! We’d love a badge please. Congratulations to everyone else who’s graduated this month.
Hi! I just finished week 8 run 3, but actually managed to do a 5K (well I was 37 seconds over!) Do I qualify for a graduate badge or do I need to keep going to the end of week 9? I will do the runs anyway as they keep me accountable but just wondered if what constitutes a graduate!
Hi! No you get your badge when you finish Couch to 5k having completed all the runs, ultimately running for 30 minutes three times. I appreciate that the name of the programme suggests that 5k is the goal - but it's really just a catchy title 😂
All the same, huge congratulations for running your first 5k, that's a wonderful achievement! I hope you will come back here soon for your Graduate badge, and that you will continue to enjoy running and going even further. We have a fun 10k plan over on the Bridge to 10k community (hint hint 😉) xxx
I love this group, I’ve found the email sent really motivational. Get up , read my emails and there lurks the Healthunlocked one, quick click on it and a read of a few and before long I’ve got my running kit on, when I really didn’t feel like it. I am a steady 7mins 21 sec /km so nowhere near 5k in 30 mins . I don’t care I’m out there doing it and I love it . Thank you x
Yes, I would also like a graduation badge please. I made up my mind it was time to do some serious challenges. I’d heard so many people say ‘I’ve done couch 25k. It’s really good’ Never done any running before, so thought I’d try it! I must admit at times it was hard. Never imagined I would really do it. Then as Christmas was approaching I was determined to finish it by then. Yes, I completed it on 23rd December 2021. What a fantastic feeling! 😆
Morning Mummycav, I'd love a graduate badge. Completed C25K just before Christmas. Lost a bit of focus in January (work/life) but now on my way to 10K.
Woo hoo!! Well done TheDFG67 …sometimes January can just feel that way…but I’m so glad to hear your mojo has returned & you’re picking up again ..I could do with a bit of what you’ve had!!!! Congratulations 🥳
Looks as though you have followed Mummycav 's direction to 'REPLY' to her post 😊😊😊
I see that you have graduated the C25K programme twice, so I have awarded you your Graduate Badge. Sorry I can't give you two badges 😂 Many congratulations!!!
Finally done it! Only taken me three or so years on and off, even got to week 8 one year! But done it now! Started with Michael, finished with Denise. It’s a great programme. Till I work out my next plans, I’m going to rerun from 6 onwards to try and get a bit quicker, mixing up walk/runs with 25-30 minute runs to try and improve my pace because I am very much a 🐌 rather a 🐎
Woo hoo!!! Enter late than never WiredWeasel !!! There’s a little corner in the polishing room & your badge has been on and out and now it’s finally out for good…you deserve it and I’ve pinned it on for you…well done ✔️
I did it!! I’m really proud of myself. ☺️ I thought it was going to be impossible when I first started because I wasn’t sure whether I had that level of commitment in me. But here I am! I posted something on this Forum for my first run on Halloween last year, so it’s been a lot more than 9 weeks. I did Week 2 Run 2 on November 8, and after that I was away for 7 weeks, and I didn’t continue my runs as when I attempted W2R3, my ears and nose turned red from the cold. It was especially cold on that day, (I live somewhere with warm climate so I wasn’t prepared at all) and I didn’t run for 7 weeks. But the day after my flight back, I immediately started running again. So I finally finished this programme on the 15th of February, and I’ve done 2 more runs after that. I really enjoyed this programme and I hope everyone else has had a similar fun experience! 😃
Aww, that is fantastic loleeepop !!! It honestly doesn’t matter how long it takes, it can take as long as you need & whatever works for you…and this has certainly worked because you’ve smashed it!!! Congratulations on your wonderful achievement 🥳…keep posting because we always like to know what everyone’s up to & how their running journey unfolds 🏃🏼♀️ 🏃♂️
Yay!!! Congratulations and well done on this excellent achievement..consolidate all your hard work & im sure that 5k will be yours before you know it 😉👏🏻👏🏻👏🏻
Hi Mummycav I completed my w9r3 this morning, with 5.14km in 30mins It still feels unreal. I started the programme on the Boxing day 26/12/21 & finished on 23/2/22. I cant believe I did it because running was never my thing. Now I can't wait to start on the consolidation & strength training and then on to 10K. Now I know, I can do it!
Yay!!! That’s fantastic, very well done to you…I don’t know what the weather is like where you are but it’s beautiful sunshine here, perfect for a graduation run!! Enjoy your new found ability & your new way of life & the badge that goes with it!! Woo hoo!!
The weather is super hot where I am, its Summer ( almost ending) & it was 18degC this morning when I did the run. It took me the whole day to believe I had done it and I can get the badge 😁
I finished yesterday! Super proud of myself. Life has meant I managed two out of the three runs most weeks so it’s taken longer but I’ve done every run since week four when I started. Bridge to 10K here I come…
Completed 30 minutes continuous running for the first time yesterday. With a further 15 minutes walking for warming up and cooling down I covered 4.4km at an overall average speed of 5.76km/h. I would like to apply for a graduation badge please.
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Welcome to February 2021 The Graduation Medals 🎖️🥇🏅have just been freshly minted, albeit virtually, get yours here 🥰
