Sunday Funday is for fun. After a week of training, a long run on Saturday you have arrived at the Sunday Funday. Easy run, easier living. Having a day to unload plays a very important part in your overall health, getting a small run in just to shake out after the long day yesterday, then having the entire day to relax and enjoy being in the moment.
Stress has a huge negative effect on the body, so using a Sunday Funday to manage stress, use free time to prepare for the upcoming week (to decrease stress later in the week) or enjoy other sports and spending time doing recreational activities may not increase your fitness to run a big PR, but pays dividends in ten-fold down the road when you are able to make it through the week knowing you have a free day coming up. Without diving into too much about the effects of stress on the body (it IS Sunday Funday after all, who wants to take an anatomy lesson?), it causes inflammation, fat retention, autoimmune suppression, and can cause you to lose your marbles later in life (Alzheimer's, dementia...).
So relax.
To your health!
3k-10k: 3-4 miles easy
10k+: 4-6 miles easy
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