Still unsure what to do after graduating, so decided to keep repeating W9 until it gets easy, if ever, and matter of fact.
However I kept going after the 30 minutes and ran the 5 min cool down period.
I find now that the old no motivation John has been reborn as there's nothing to aim for anymore. So need to really push myself at the moment.
Maybe it’s the lack of an alert telling you today is a running day, or the lack of plan to extend runs? There’s apps and plans out there to help, not all involve going to 10k+, and you can create a schedule yourself.
Nothing to aim for 🤷♀️Really?
Try the NHS Couch 2 5K+ podcasts. That will give you another 3 weeks of coaching.
Repeating W9 sounds like a good plan JohnTR ~ just getting out there 3Xp/wk regardless of duration or distance is what will make running a habit ~ I'm reading No Need for Speed and apparently it's all about dedication (cue the 🎺) not discipline! That makes perfect sense to me, having made the mistake of pushing myself too hard towards longer runs/5k I've realised that after decades of underactivity I need to make being fit my way of life first ~ distance and longer runs can wait 😊
Yes, 5k 3 times a week is fine. Not looking to be a runner Flaraflarkin. Just staving off those mature, overweight, men's deceases. 👴👴👴
You, my friend, are bored. Complacent. Losing steam.
Switch up your route! Have fun with it, go online and map something out, or explore a new neighborhood, run through all their little streets. Try something daring like running in the woods if you normally run the sidewalks and streets, reverse it if you're a trail runner. Challenge your brain by introducing new sights, terrain, maybe a horrid hill.
That's what works for me. If you're a numbers person? Play around with that. Set up a goal around distance or time, play with the numbers and create a mini program for yourself.
If you run on the treadmill? Hmm. I don't know much about the treadmill. If it has the capacity to be pre-programmed I would say just randomly put in speeds you know you can handle, throw in some inclines, and feel "surprised" by the changes.
This guide to post C25K running may be helpful healthunlocked.com/couchto5...
Try a run round a forest path if you have one near. I drove to my local one last week and really enjoyed the change.
Post Graduation
Graduation post
Graduation post! 
Post Graduation 
Graduation post!!!
