16/10/2026
THE SUNDAY LONG RUN – KEEP IT FRESH!
The Sunday long run is one of the most important sessions in a distance runner’s training week. It builds aerobic endurance, improves fatigue resistance and develops the mental strength needed to perform over longer distances.
But let’s face it, running the same distance at the same pace every Sunday can get a little boring!
Here are 3 ways to spice up your Sunday long run! 👇
1️⃣ THE PROGRESSION LONG RUN
Start nice and easy, gradually increasing your pace as the kilometres tick by.
Example: 18km total
* First 10km easy and relaxed
* Next 5km at a steady pace
* Final 3km slightly faster, but controlled
✅ Great for developing endurance and learning to run efficiently on tired legs.
2️⃣ THE SURGE LONG RUN
Break up your comfortable long run with short bursts of faster running.
Example: 16–20km total
* Run the majority at an easy pace
* Every 3km, include a 1-minute controlled surge
* Return to your normal easy pace afterwards
✅ Adds variety, improves pace changes and keeps you mentally engaged.
3️⃣ THE HILLY LONG RUN
Forget about pace and explore a different route with some rolling hills!
* Choose a scenic, undulating course
* Run by effort rather than pace
* Keep the climbs controlled and enjoy the surroundings
✅ Excellent for building strength, endurance and running confidence.
MY COACHING TIP:
Not every Sunday long run needs to be challenging! Most should remain comfortable and aerobic. Use these variations occasionally, depending on your goals, recovery and training schedule.
Consistency beats intensity, and variety keeps running enjoyable!
What’s your favourite Sunday long run, easy and steady, progression, hills or something different?
Happy running
Haaije
