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:
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 .
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!!
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.
Written by
Instructor57
Graduate
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Thank you for your encouragement and valuable information week after week. Itβs 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.
In pleased to hear you find the forum helpful.Have you now completed the program?
Iβve completed it, absolutely buzzing. Iβve always said I canβt run. This just proves that with the help of couch to 5k app anyone can learn. Iβm now trying to encourage others at my slimming club to take it up π₯³πββοΈ
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 π
C25k is fantastic. I had no confidence in my ability starting this programme. I didnβt 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 Iβm not sure I would have persevered.
I have a question about consolidation, Iβve 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!
W9R3 done β delighted to say Iβve 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 Iβve 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
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 didnβt 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!
thanks! I will keep running the 30mins and hopefully it will all come together! Iβve signed up for Parkruns too, but will wait a couple of weeks before giving that a try.
Just completed Run 3 of Week 9 and wondering where to go next, apart from requesting my badge, of course!! π 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 π i.e. should I try and run faster now or just go further at the same pace?
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 π
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.ππͺ
hi there, I graduated a few days ago (for a second time) although Iβm 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 πππ
Hi π 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.
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.
I did it!! π 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! π
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.
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November Graduation Badges: Post a comment here to claim your badge! π€©
