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 you can download one 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 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!!
Thank you so much for a great experience. I completed the c25k plan today. I am so excited by the opportunities opening up to me as a 64 year old. I have found the 'bridge' plan and am pleased to have it as something to take me through and to the next stage. Thanks so much. Oh, may I please have my 'baked in the sun' June graduation badge?
Hi, I've completed the programme so would like the graduation badge please. Great programme. Started as a complete non runner and am amazed I can run for 30 minutes aged 61. Thanks
Hi there, I completed my final run of the programme today - please could I have a graduation badge? Only found this community very recently, so this is my first post! Looking forward to consolidating my runs now and working up to running a full 5k. I can see that this community will be really helpful in making sure I continue to push on with my running 😀
9/3 done. A huge thank you to the Health Unlocked community and trainers who answered the anxiety questions at the beginning. No pain no pain, the goal is thirty minutes at your own pace, warm up stretching helps! Running (cardiovascular) is now part of my routine and will stay that way. Thank you, thank you.
Hi I am new to the forum but just finished week 9 run 3 this morning ! Feeling great and now looking forward to keeping going, having a go at park run and race for life next month.
Tried to run 5k twice since then but I haven't achieved it.So I looked at continuing to run after completing week 9 and you guessed it, I was trying to increase my pace.
So I'm going to have a day or two off then try again, but slower.
That badge is yours for keeps 👍🌟 Keep that running habit and look at the links in the post you replied to for hints etc on where to go to further your running 👋👋👋
Thanks Imc50 - I'm puzzled about the badge though... I realise it isn't a physical badge, but where does it appear (am I just being impatient perhaps? Apologies if so)
Completed my final run on June 4th, it was a scorcher of a day (30C) in Budapest and I only had time to do the run in the afternoon, so it was an extra hard one, but I managed, and had plenty to drink afterwards. Now for consolidation!
Hi, I’m delighted to say I finished the program today for the 2nd time. I don’t think I asked for my badge last time 🤷🏻♀️. Feel very proud of todays achievement. Consolidation runs here I come!!!
Brilliant stuff, you've run and yes you've graduated well done 👍 that badge is all yours, enjoy consolidating if you need any motivation or hints etc check out the links in my above badge post
Hi. I completed W9R3 on 4th June. Since then I have done 5 consolidation runs. Also signed up for parkrun (not attended as yet). I’m calling myself a runner 🏃♀️ Love going out early in the mornings for a run, sets me up for the day.
You're a ⭐ well done on graduating 👍 take a look at the links within the badge post for advice on those next steps and keeping on running.......... Have a badge you've earned it
Late Graduation request - actually completed in November 2020 (see screenshot) - just applying for my badge now. Been running ever since (242 x 30 mins so far and counting).Thanks for all the great advice and tips!
W9R3 done today morning! Brilliant programme..the 3 runs per week has become a habit, 5k target not achieved yet. That's the next step. But, for now..may i have my baked in the sun June badge please!😀
What a way to kick off Sunday brilliant stuff!!🌟👍 That badge is yours, enjoy your consolation runs and look at the links in my above post for information on keeping on running
Thanks to all the help from this site and especially the instructors I have completed the programme having not run for over 20 years (and not outside for about 35). Felt great to finish it, could I have by 'baked in the sun' graduation badge please (or grey smudge as you have previously called it!)
Hi. I have also sent apost today to thank the community and this brilliant programme. In brief, I completed wk9 run 3 today and so looking forward to hearing that I have graduated. Please let me know if I need to do anything else.Many thanks
Take a look at the links in the post you replied to to claim your badge, it's got advice on how to keep running and consolidation running, are you still treadmilling? Perhaps take those runs outside?
Completed week 9 run 3 run today so feeling very proud of myself as I wasn't confident that I would be able to get this fit again. Now I am looking forward to working my way to running at Parkrun again and just enjoying being reasonably fit again. Please can I have my graduation badge?
in reply to
Enjoy park run and show off that shiny badge!! You did it well done 👍👍
Hi I completed my week 9 run 3 on Tuesday and I feel over the moon🥳😁. I’m hoping this will be a new era of fitness and weight loss/maintenance for me but I’m not stressing too much about the weight bit!! On Wednesday I tested positive for coronavirus which is frustrating as it’s put pay to the running for a little while but I’m determined to get up and to get active as soon as I can. Many thanks to you and the forum for all your support xx
This morning I did it - I completed the C25k! I feel so proud of myself actually finishing this.
I've learned so much about myself in the process, especially that the battle wasn't so much physical (although I had a few niggles) but more psychological and believing I could do it. My toughest runs were when I thought about how much time there was left to run or believing I couldn't do it. My best runs were when I relaxed and listened to music, watching the world go by and enjoying being outside. Running has become "my time" which I look forward to.
Going forwards I'm going to continue to run 3 times a week but at 25 mins each which feels more comfortable and then one of those being a longer run at the weekend.
But I have a few questions, if anyone can advise me I'd be grateful -
1 - Please can I have a graduation badge?
2 - I've heard of consolidation runs after C25k - what are these?
3 - I'm glad not to need the app any longer but would like to know how many minutes I've run, is there an app that speaks 5, 10, 15, 20, 25 mins to you so I can keep on track and lengthen/shorten my route accordingly? I don't want to clock watch as this affects my motivation.
Good luck to everyone on their C25k journey and beyond!
OMG just noticed graduate written next to my name. I don't know if that means more than when I graduated from uni so many moons ago. Such an extra special award as my dog past away late morning today and I was out running run 3 at 5am with the thought of her pushing me along. And it will be her, Tequila that will be running by my side each time I go out running. Thank you again
Well done on completing nthe runs 👍, the goal of 5k in 30minutes is only a guide, you're running for 30minutes that's the main aim! Consolidation running will help you strengthen your running and keep you running further when you're ready to step up the time / distance
I’ve been using C25k to be able to actually run the Race for Life since the app first became available. I wouldn’t be able to do the training without it. I completed my 20th R4Life on Sunday and was so pleased to run all the way- very slowly! I completed week 9 but then had to keep at it to get to 5 km. I always listen to Laura- she is a virtual friend!
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