106 Chapter 5: Training for Endurance Table 5.14. Sample 9-Week Endurance Training Program Week ET Type Frequency Duration Sets Rest Interval 1 LSD 3 20 N/A N/A Pace / Tempo N/A N/A N/A N/A Speed N/A N/A N/A N/A 2 LSD 3 22 N/A N/A Pace / Tempo N/A N/A N/A N/A Speed N/A N/A N/A N/A 3 LSD 3 25 N/A N/A Pace / Tempo 1 15 N/A 1:1 Speed N/A N/A N/A N/A 4 LSD 3 27 N/A N/A Pace / Tempo 1 17 N/A 1:1 Speed N/A N/A N/A N/A 5 LSD 3 30 N/A N/A Pace / Tempo 1 20 N/A 1:1 Speed N/A N/A N/A N/A 6 LSD 2-3 30 N/A N/A Pace / Tempo 1 20 N/A 1:1 Speed 1 N/A 3-4 1:5 7 LSD 2-3 30 N/A N/A Pace / Tempo 1-2 20 N/A < 1:1 Speed 1 N/A 3-4 1:5 8 LSD 2 30 N/A N/A Pace / Tempo 1-2 20 N/A < 1:1 Speed 1-2 N/A 3-4 1:5 9 LSD 2 30 N/A N/A Pace / Tempo 1-2 20 N/A < 1:1 Speed 1-2 N/A 4-5 < 1:5 How to Choose a Running Shoe Whether you’re running for pleasure or to compete, finding the right pair of running shoes is important as it helps to prevent running-related injuries as well as make the overall experience of running more enjoyable. Provided below are some recommendations to help find the correct running shoe for you (REI.com, n.d.). Although the below guidelines are intended for running shoes, they also apply to shoes used just for walking as well. 1. Determine where you plan on running. There are three basic types of running shoes: road-running, trail-running and cross-training shoes. Road-running shoes are designed for
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