Today is the long run.
Sunday: Long, easy run, 55-60 minutes, on grass or dirt, with friends. Keep the pace relaxed, and enjoy a conversation with your friends. Going on trails, running on deserted old roads, through a park makes Sunday runs much more enjoyable.
Long runs are important in your weekly training regimen. They give your body time to build endurance and also recover from the week before. We will be building this up to 70 minutes for high schoolers and 90-1:45 for college runners.