RUNCLUB
EN

Sunday · Endurance / Long Run

RUNCLUB - Sunday Service

  • Date Sunday 15 November 2026
  • Time 5:00 PM – 7:10 PM
  • Location Sala
  • Running time 60–115 min
Scan to open this session

Session plan

  1. 5:00 PM5:15 PM

    Gathering 15 min

    Arrive, say hi, drop your bags and meet the hosts. First time? Introduce yourself and we will help you find your group.

  2. 5:15 PM5:25 PM

    Warm-up 10 min

    Easy jog together, then we split into pace teams.

  3. 5:25 PM

    Main set per team 60–115 min

    After the warm-up we split into pace teams, each with its own main set and duration. Pick the team that suits you. Structured long run in pace teams (Cheetah, Lion, Sloth).

Fast

Team Cheetah

5:30 min/km 115 min running · finish 7:10 PM
  1. 5:25 PM–7:00 PM Main set · 95 min
  2. 7:00 PM–7:10 PM Cool-down · 10 min

Cheetah - long run

  1. Repeat 7 times
    1. Run10:00, 5:25 – 5:40 min/km
    2. Run2:30, 5:10 – 5:20 min/km, Give it a push
    3. Run1:00, 5:00 – 5:10 min/km, Short push

Long run in blocks at a steady effort. If you feel good, the last block can be a little faster.

Warm-upRun · 10:00 · 5:25 – 5:40 min/kmRun · 2:30 · 5:10 – 5:20 min/km · Give it a pushRun · 1:00 · 5:00 – 5:10 min/km · Short pushRun · 10:00 · 5:25 – 5:40 min/kmRun · 2:30 · 5:10 – 5:20 min/km · Give it a pushRun · 1:00 · 5:00 – 5:10 min/km · Short pushRun · 10:00 · 5:25 – 5:40 min/kmRun · 2:30 · 5:10 – 5:20 min/km · Give it a pushRun · 1:00 · 5:00 – 5:10 min/km · Short pushRun · 10:00 · 5:25 – 5:40 min/kmRun · 2:30 · 5:10 – 5:20 min/km · Give it a pushRun · 1:00 · 5:00 – 5:10 min/km · Short pushRun · 10:00 · 5:25 – 5:40 min/kmRun · 2:30 · 5:10 – 5:20 min/km · Give it a pushRun · 1:00 · 5:00 – 5:10 min/km · Short pushRun · 10:00 · 5:25 – 5:40 min/kmRun · 2:30 · 5:10 – 5:20 min/km · Give it a pushRun · 1:00 · 5:00 – 5:10 min/km · Short pushRun · 10:00 · 5:25 – 5:40 min/kmRun · 2:30 · 5:10 – 5:20 min/km · Give it a pushRun · 1:00 · 5:00 – 5:10 min/km · Short pushCool-down5:15 PM5:35 PM5:55 PM6:15 PM6:35 PM6:55 PM

Intermediate

Team Lion

6:15 min/km 88 min running · finish 6:43 PM
  1. 5:25 PM–6:33 PM Main set · 68 min
  2. 6:33 PM–6:43 PM Cool-down · 10 min

Lion - LR0927

  1. Repeat 5 times
    1. Run10:00, 6:10 – 6:30 min/km
    2. Run2:30, 6:00 – 6:10 min/km, Give it a push
    3. Run1:00, 5:50 – 6:00 min/km, Short push

Long run blocks at a steady, comfortable effort.

Warm-upRun · 10:00 · 6:10 – 6:30 min/kmRun · 2:30 · 6:00 – 6:10 min/km · Give it a pushRun · 1:00 · 5:50 – 6:00 min/km · Short pushRun · 10:00 · 6:10 – 6:30 min/kmRun · 2:30 · 6:00 – 6:10 min/km · Give it a pushRun · 1:00 · 5:50 – 6:00 min/km · Short pushRun · 10:00 · 6:10 – 6:30 min/kmRun · 2:30 · 6:00 – 6:10 min/km · Give it a pushRun · 1:00 · 5:50 – 6:00 min/km · Short pushRun · 10:00 · 6:10 – 6:30 min/kmRun · 2:30 · 6:00 – 6:10 min/km · Give it a pushRun · 1:00 · 5:50 – 6:00 min/km · Short pushRun · 10:00 · 6:10 – 6:30 min/kmRun · 2:30 · 6:00 – 6:10 min/km · Give it a pushRun · 1:00 · 5:50 – 6:00 min/km · Short pushCool-down5:15 PM5:30 PM5:45 PM6:00 PM6:15 PM6:30 PM

Easy

Team Sloth

7:00+ min/km 60 min running · finish 6:15 PM
  1. 5:25 PM–6:05 PM Main set · 40 min
  2. 6:05 PM–6:15 PM Cool-down · 10 min

Sloth - easy run/walk

  1. Repeat 4 times
    1. Run8:00, 7:00 – 7:30 min/km
    2. Walk2:00

Easy running with short walk breaks. Perfect if you are new or building up.

Warm-upRun · 8:00 · 7:00 – 7:30 min/kmWalk · 2:00Run · 8:00 · 7:00 – 7:30 min/kmWalk · 2:00Run · 8:00 · 7:00 – 7:30 min/kmWalk · 2:00Run · 8:00 · 7:00 – 7:30 min/kmWalk · 2:00Cool-down5:15 PM5:25 PM5:35 PM5:45 PM5:55 PM6:05 PM6:15 PM

Running time 60–115 min depending on your team · Start 5:00 PM · Teams finish between 6:15 PM and 7:10 PM

  • Easy
  • Moderate
  • Tempo
  • Hard
  • Very hard
  • Maximum
  • Recover
  • Exercise
Notes: Bring water: it is hot in Saigon, even in the evening.

More sessions