Running training question!!!!???

Question

what does this mean?

2 miles,

4x1:00 AI,

2 miles

AI is....Aerobic Intervals (AI): You push the pace just a bit, you breathe just a little harder--followed by slow jogging until you feel rested enough to resume your regular tempo. And you always, always, stay well short of going anaerobic (simply stated: squinty-eyed and grasping for breath). Treat these runs like play. When you do them, try to recreate that feeling you had as a kid when you ran to the park and couldn't wait to get there.

SO WHAT I THINK IT IS iss...

running 2 miles

then doing aerobic intervals

then running 2 miles

but i dont get the aerobic interval part.

am I supposed to pick up my speed for 1 minute then recover for a minute 4 times since it is 4 times 1:00??

can someone explain it to me?

THANKKSS!

Answer 1

It's using alternative days.

Mon: 2 miles

tues: 4x1:00

wed: 2 miles

thurs: 4x1:00

etc.

The 4x1:00 is a sprint (or it will be when you get more into shape) You really need to pick up the pace on this, way faster than a 2 mile pace.

I usually do a 100m instead of the 1 minute. This ensures an accurate measurement for both time and distance. And then the next minute/100 meters you pretty much walk. repeat several times. (for a mile?)

Answer 2

it either mean run that each day or run 2 miles warm up, AI than cool down with 2 miles.

do whatever feel best for you body.  push yourself, but not too hard that you injure yourself.