ο»ΏπŸŽ‰ Come and get your September 2022 Graduate ... - Couch to 5K

Couch to 5K

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ο»ΏπŸŽ‰ Come and get your September 2022 Graduate Badge here

Instructor57 profile image
Instructor57Administrator
β€’62 Replies

Hello superstar and congratulations on Graduating C25K

This is where you get your September Graduate badge!!!

β˜… Many congratulations for completing the 9 week Couch to 5K training programme! You can now run for 30 minutes continuously - you are a superstar!!!

β˜… 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.

β˜… If you would like a Graduation Certificate we have one for you to downl here:

healthunlocked.com/couchto5...

β˜… 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

β˜… 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...

β˜… 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 !

β˜… 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.

62 Replies
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Icangetthere profile image
IcangetthereGraduate

Who knew?! Never in a million years did I think I could do this but 3rd time lucky, and I've completed the programme!

I'm a good while off 5k but I'll get there one day and for me, it's about enjoying the run, being out there and seeing what I can do!

Thanks for all the support and motivation x

Instructor57 profile image
Instructor57Administrator in reply to Icangetthere

Congratulations on completing the program πŸ˜πŸŽ‰πŸŽ‰πŸŽ‰Very well done !

And your right , 5k will come .

I think my last run of the program was 3.9k 😁

I have awarded your well deserved badge πŸ‘

Discodel profile image
Discodel

Thank you for your encouragement and valuable information week after week. It’s been hard going at times but always rewarding to complete a run. I would be grateful to receive a Graduate badge and this will keep me going towards my target of 5K. I just want to keep running no matter what.

Instructor57 profile image
Instructor57Administrator in reply to Discodel

In pleased to hear you find the forum helpful.Have you now completed the program?

I’ve completed it, absolutely buzzing. I’ve always said I can’t run. This just proves that with the help of couch to 5k app anyone can learn. I’m now trying to encourage others at my slimming club to take it up πŸ₯³πŸƒβ€β™€οΈ

Instructor57 profile image
Instructor57Administrator in reply to

Congratulations on completing the program πŸ˜πŸ‘And great you are encouraging others!

Well done.

I have awarded your graduate badge 😁

SubyG profile image
SubyGGraduate

Completed my Week 9 Run 3 this morning... like other folk, never in a million years did I think I'd be able to run for 30 minutes! Admittedly I have to get up and head out in the early hours before my village wakes up as I don't want anyone to see this sweaty, lumbering beast, but hey, I managed it πŸ˜ƒ

Instructor57 profile image
Instructor57Administrator in reply to SubyG

Excellent!Well done completing the program πŸ˜πŸŽ‰πŸŽ‰πŸŽ‰

I have awarded your well deserved graduate badge πŸ˜πŸ‘

Oscar0402 profile image
Oscar0402Graduate

Just completed W9R3 - gosh that felt so hard, too much pressure as I was determined to finish. My next goal is to run outside and get stronger.

Instructor57 profile image
Instructor57Administrator in reply to Oscar0402

Congratulations πŸ˜πŸŽ‰πŸŽ‰πŸ˜Very well done !

Your badge is now in place πŸ‘

Joggingexhausted profile image
JoggingexhaustedGraduate

C25k is fantastic. I had no confidence in my ability starting this programme. I didn’t consider myself fit- let alone a runner! Thrilled to be finished and already have a number of consolation runs under my belt (forgot to get badge last month). This forum helps you to achieve your C25k goal in a safe and supportive manner; without it I’m not sure I would have persevered.

Instructor57 profile image
Instructor57Administrator in reply to Joggingexhausted

Great to hear you found the forum supportive!And well done completing the program πŸŽ‰πŸŽ‰πŸŽ‰

Good to hear you are consolidating as well .

I have applied your graduate badge πŸ˜πŸ‘

superb_lulu profile image
superb_luluGraduate

Hey 😊 please can I have a badge … week 9/run 3 done yesterday πŸ₯³

Instructor57 profile image
Instructor57Administrator in reply to superb_lulu

Yay !Well done πŸ˜πŸ‘πŸ‘πŸ‘πŸ‘

Your badge is in place !

kazzos profile image
kazzosGraduate

Finally, on the 3rd time of asking I did it. Perseverance is a great word that comes to mind. Thanks to Laura she pushed me through.

Still haven’t managed the 30 minute 5K but looking forward to it, keeping a new goal might help me keep running, who knows.

My W9R3. Woo hoo πŸŽ‰πŸŽ‰πŸŽŠπŸŽ‰πŸŽ‰
Instructor57 profile image
Instructor57Administrator in reply to kazzos

congratulations on your graduation!

πŸ˜πŸ‘πŸŽ‰πŸŽ‰πŸŽ‰

I have awarded your well deserved graduate badge 😎

Happy running!

sprinter1 profile image
sprinter1Graduate

Graduated couch 2 5k- very chuffed!

Instructor57 profile image
Instructor57Administrator in reply to sprinter1

excellent!

Very well done πŸ˜¬πŸ‘πŸ‘πŸ‘

I have pinned on your well deserved graduate badge 😎

DiogoC profile image
DiogoCGraduate

Graduated today!

I have a question about consolidation, I’ve read that you need to consolidate for a few weeks, but how soon can I start the 10% increase rule?

I saw a plan that recommended you consolidate for 12 weeks. If I follow it, am I not meant to implement the 10% increase until the 13th week or can I start to implement it earlier?

Thanks everyone and to all earlier in the plan, you can do this!

Instructor57 profile image
Instructor57Administrator in reply to DiogoC

congratulations on your graduation,πŸ˜πŸ‘πŸŽ‰πŸŽ‰πŸŽ‰

I have awarded your well deserved badge 😬

We would recommend a period of around 3 weeks of consolidation before pushing on with distance or pace .

It is of course not compulsory, just recommended that you become comfortable with running the 30 minute runs (or 5k) that you did in week 9

This of course will vary from person to person .

Then would be the time to increase the distance of 1 of your weekly runs by no more than 10% of your previous weeks total distance .

Hope that helps !

DiogoC profile image
DiogoCGraduate in reply to Instructor57

thanks so much for confirming. I’ll keep it up for 3 weeks before increasing one of the runs :)

Jarvb profile image
JarvbGraduate

and it’s over, but only this part I look forward to being a runner, yes a runner, for a long while to come

Extremely proud of myself right now 😬

Instructor57 profile image
Instructor57Administrator in reply to Jarvb

Congratulations!

πŸ˜πŸ‘πŸŽ‰πŸŽ‰πŸŽ‰

Your shiny new Graduate badge is now in place 😎 well done πŸ‘

Mrsmuppet profile image
MrsmuppetGraduate

W9R3 done βœ… delighted to say I’ve completed my C25K programme and have thoroughly enjoyed it. Initially, 9 weeks ago I was sceptical that I would achieve my goal. During this journey I’ve learned to trust my body to take good care of me. I will continue to explore where my legs take me ! Thanks for all the advice and encouragement, what a fab forum

Instructor57 profile image
Instructor57Administrator in reply to Mrsmuppet

many congratulations on your graduation πŸ˜πŸŽ‰πŸŽ‰πŸŽ‰

I have applied your well earned graduate badge 😎

KathBils profile image
KathBilsGraduate

I graduated 2 days ago! Yoohoo

Instructor57 profile image
Instructor57Administrator in reply to KathBils

congratulations! πŸ˜πŸŽ‰πŸŽ‰πŸŽ‰

I have pinned on your shiny new graduate badge 😎

Santa_1 profile image
Santa_1Graduate

well its over 9 weeks 3 times a week running. Its been amazing and im so very proud of myself

Instructor57 profile image
Instructor57Administrator in reply to Santa_1

over ? or just begun 😁

Well done on completing the program πŸŽ‰πŸŽ‰πŸŽ‰

Your well deserved badge is in place πŸ˜πŸ‘

Santa_1 profile image
Santa_1Graduate

😊 not over planning my next run. πŸ˜„ thank you for my badge

inverse profile image
inverseGraduate

Just completed run 3 of week 9, I've really enjoyed the journey!

Do you have any clothing advice for the coming colder months?

Instructor57 profile image
Instructor57Administrator in reply to inverse

well done completing the program πŸ˜¬πŸ…πŸ…πŸ…πŸ’ͺ

Your shiny new badge is in place .

For the colder months you will find layering is good .

Layers insted of thickness!

This post may help .

healthunlocked.com/couchto5...

Happy running !

MoaningMyrtleRuns profile image
MoaningMyrtleRunsGraduate

hello - I graduated this morning! I really enjoyed the programme, and just recently joined this forum to get more info on what to do next! I didn’t quite manage the 5k in 30mins - got 4.2k this morning so looking to build on this over the next few weeks. Thanks for having me!

Instructor57 profile image
Instructor57Administrator in reply to MoaningMyrtleRuns

excellent!

Congratulations finishing the program!

I have awarded your Graduate badge πŸ˜¬πŸ…πŸŽ‰πŸŽ‰πŸŽ‰

5k will come, just spend a little time consolidating on the 30 minutes first πŸ‘

MoaningMyrtleRuns profile image
MoaningMyrtleRunsGraduate in reply to Instructor57

thanks! I will keep running the 30mins and hopefully it will all come together! I’ve signed up for Parkruns too, but will wait a couple of weeks before giving that a try.

Too-old-to-run profile image
Too-old-to-runGraduate

Just completed Run 3 of Week 9 and wondering where to go next, apart from requesting my badge, of course!! 😜 I recently read an article posted by Iannoda which was full of encouragement for the next steps. Great if you or anyone else could send me that particular link please. I can complete the full 5k if I include warm-up and cool-down walks of 5 minutes each and then run for about 35-40 minutes in-between, but I'd like to hear how the other graduates do it πŸ‘ i.e. should I try and run faster now or just go further at the same pace?

Instructor57 profile image
Instructor57Administrator in reply to Too-old-to-run

congratulations on your graduation πŸ˜πŸ‘πŸŽ‰πŸŽ‰πŸŽ‰

I have pinned on your shiny new badge 😎

The post you are probably refering to is this one.

healthunlocked.com/couchto5...

What we would recommend after graduation would be to take a few weeks consolidating on the 30 minute runs until you are completely comfortable doing them before increasing distance or pace .

What you do then really depends on what you want to do with your running ?

We have a great training plan over on the 'Bridge to 10k' forum if 110k is what your interested in .

Have a read of the linked post and consolidate while you give it some thought 😁

Happy running!

chrisoula profile image
chrisoulaGraduate

A little bit late but I did it !

I could never have imagined that I would be able to run for more than 2'!

But I have succeeded! During the period of quarantine in COVID-19, I started with the podcast with my favorite Laura. After a lot of back and forth, I have some weeks now to complete all the 5k plan, and I'm in a position to run 50' continuously. I have completed also 5K+ plans of my beloved Lavra several times and now I am trying to run 5km in less than 30' (but I still have a way to go). I'm following the magic plan and I hope to succeed before the Athens Marathon that I'm going to participate in I want to have a good time (at 5km). I'd also like to get my badge, please. Thank you very much for everything, for the information, and for the support.πŸ˜€πŸ’ͺ

Instructor57 profile image
Instructor57Administrator in reply to chrisoula

Belated congratulations 😁

πŸŽ‰πŸŽ‰πŸŽ‰

I have pinned on your graduate badge!

Happy running

chrisoula profile image
chrisoulaGraduate in reply to Instructor57

Thank you !!!!πŸ˜€πŸ˜„

Chrissy2shoes profile image
Chrissy2shoesGraduate

hi there, I graduated a few days ago (for a second time) although I’m now here to stay after running a half marathon last weekend, not bad for a weak 53 year old. Please send me my virtual badge πŸ˜ƒπŸ˜ƒπŸ™

Instructor57 profile image
Instructor57Administrator in reply to Chrissy2shoes

congratulations on completing the course

πŸ˜πŸ‘πŸŽ‰πŸŽ‰πŸŽ‰

Your badge is in place 😎

Miracleanon profile image
MiracleanonGraduate

wow I can’t believe I’ve completed all weeks and all the runs! Here’s to the rest of my life running! Please can I have a badge?

Instructor57 profile image
Instructor57Administrator in reply to Miracleanon

very well done πŸ˜πŸ‘πŸŽ‰πŸŽ‰πŸŽ‰

I have awarded your well earned shiny new badge 😎

M1sslizzy profile image
M1sslizzyGraduate

Hi πŸ‘‹ I just completed week 9 run 3, (4.95km/30 mins). What a wonderful feeling! It's been great to read others experiences here, especially regarding knees niggles and the all important need to slowdown! Will consolidate for 3 weeks then take a look at the 30 20 10 and JuJu's magic plans.

Instructor57 profile image
Instructor57Administrator in reply to M1sslizzy

congratulations on your graduation πŸ˜πŸ‘πŸŽ‰πŸŽ‰πŸŽ‰

Very well done, and your badge is now in place 😎

M1sslizzy profile image
M1sslizzyGraduate

thanks !

Reluctant57 profile image
Reluctant57Graduate

Thank you for all your help and encouragement. Feeling chuffed that I've completed the challenge of couch to 5k although I suspect I'm still a long way off running 5km. I've come to realise now that it's not about speed or breathing or all the technical things I got hung up about first time round, its more about mindset and determination.

Instructor57 profile image
Instructor57Administrator in reply to Reluctant57

congratulations on your graduation πŸ˜πŸ‘πŸŽ‰πŸŽ‰πŸŽ‰and yes, mindset is crucial .

5k will come when your ready 😁

Your badge is in place !

Reluctant57 profile image
Reluctant57Graduate

Thank you 😊

ExBlondeMick profile image
ExBlondeMickGraduate

graduated today and did my first park run too!

Oldfloss profile image
OldflossAdministrator in reply to ExBlondeMick

Congratulations and very well done! Park Run too... celebrations all around!

Kerryian profile image
KerryianGraduate

could I please have my graduate badge. Week 9 run 3 completed this morning thank you so much

Oldfloss profile image
OldflossAdministrator in reply to Kerryian

Congratulations and very well done!

Kerryian profile image
KerryianGraduate in reply to Oldfloss

thank you so much, I am so proud

StockholmsAnna profile image
StockholmsAnnaGraduate

I did it!! πŸ˜€ I can hardly believe it myself, but I can run for 30 minutes.

I still can't say that I enjoy to run, but I've stopped counting the minutes & seconds, and more and more often I find my mind drifting away while I run. And I DO enjoy the feeling afterwards! It's simply the best! πŸ‘Š

Instructor57 profile image
Instructor57Administrator in reply to StockholmsAnna

Congratulations on completing the program πŸ˜πŸ‘πŸŽ‰πŸŽ‰πŸŽ‰

Very well done!

Here is your well deserved graduate badge 😎

StockholmsAnna profile image
StockholmsAnnaGraduate

Thank you! 😊

Peasweet60 profile image
Peasweet60Graduate

Good morning. I finished the program in mid September and have been continuing with consolidation runs.

One of the unforeseen benefits has been the ability to converse with other runners in different circumstances.

This was particularly appreciated when a group of us who were on a very delayed train ( from Glasgow to Euston) discovered our common interest. A great way to pass the time and lots of tips picked up too, especially from two passengers who were travelling down to compete in the London marathon.

Instructor57 profile image
Instructor57Administrator in reply to Peasweet60

Congratulations on completing the program πŸ˜πŸ‘πŸŽ‰πŸŽ‰πŸŽ‰

Here is your well deserved graduate badge 😎

ExBlondeMick profile image
ExBlondeMickGraduate

thought I did this but I finished last Saturday with my first park run and have done twice since as love the congratulations from Jo Whiley!!!

Instructor57 profile image
Instructor57Administrator in reply to ExBlondeMick

Your badge is already there 😁

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