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Help for an idiot

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  • 11-09-2011 11:19pm
    #1
    deisecelt
    Registered Users Posts: 111 ✭✭


    Hi folks, Im doin a bit of training and i dont get the jargon to do with running. COuld anyone explain what the following is in complete basic foolproof terms please.


    2 miles, 2x(1:00, 1:30,
    2:00) AI, 2 mile

    and


    4 miles, incl. 4x1:00
    AI + 6 GP

    Thanks:confused::confused::confused:


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    #2
    RayCun
    Registered Users Posts: 15,704 ✭✭✭✭RayCun


    deisecelt wrote: »
    Hi folks, Im doin a bit of training and i dont get the jargon to do with running. COuld anyone explain what the following is in complete basic foolproof terms please.

    2 miles, 2x(1:00, 1:30,
    2:00) AI, 2 mile

    and

    4 miles, incl. 4x1:00
    AI + 6 GP
    Thanks:confused::confused::confused:

    Where are you taking this from? 'AI' probably stands for A???? Intervals. Are the terms not defined somewhere else in the training plan?


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    #3
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    My Guess would be Anaerobic Intervals?? Dont think I have seen this used by many training coaches however but I would assume they are referring to roughly 5km race effort.

    What plan are you using?


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    #4
    earlyevening
    Registered Users Posts: 1,331 ✭✭✭earlyevening


    A google search reveals the following:


    http://www.runnersworld.com/community/forums/runner-communities/beginners/re-2-miles-2x100-130-200-ai


    1) 2 miles, 2x[1:00, 1:30, 2:00] AI, 2 miles
    Warm up for 2 miles then run Aerobic Intervals of 1 minute (twice), 1 and half minutes (twice), 2 minutes (twice) then cool down 2 miles. So the AI means aerobic intervals. Aerobic intervals are just basically "pick ups" where you will run slightly faster than normal training pace but still able to maintain normal breathing (thus keeping the run aerobic). After each interval, just resume normal/slow pace until you feel recovered and then run the next interval

    2) 3 miles, 2x2:00 AI, 2x2:30 AI, 1x3:00 AI+6 GP, 2 miles
    2 miles warmup, then 2 aerobic intevals of 2 minutes, 2 aerobic intervals of 2.5 minutes, 1 aerobic interval of 3 minutes, then 6 minutes at GOAL PACE (GP), then cool down 2 miles. Goal Pace is obviously the pace you hope to run for the half marathon


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    #5
    deisecelt
    Registered Users Posts: 111 ✭✭deisecelt


    earlyevening wrote: »
    A google search reveals the following:


    http://www.runnersworld.com/community/forums/runner-communities/beginners/re-2-miles-2x100-130-200-ai


    1) 2 miles, 2x[1:00, 1:30, 2:00] AI, 2 miles
    Warm up for 2 miles then run Aerobic Intervals of 1 minute (twice), 1 and half minutes (twice), 2 minutes (twice) then cool down 2 miles. So the AI means aerobic intervals. Aerobic intervals are just basically "pick ups" where you will run slightly faster than normal training pace but still able to maintain normal breathing (thus keeping the run aerobic). After each interval, just resume normal/slow pace until you feel recovered and then run the next interval

    2) 3 miles, 2x2:00 AI, 2x2:30 AI, 1x3:00 AI+6 GP, 2 miles
    2 miles warmup, then 2 aerobic intevals of 2 minutes, 2 aerobic intervals of 2.5 minutes, 1 aerobic interval of 3 minutes, then 6 minutes at GOAL PACE (GP), then cool down 2 miles. Goal Pace is obviously the pace you hope to run for the half marathon

    Great stuff, just did the first one, thanks a mil. Its not goal pace its gentle pickups and i dont really see the difference between them and the athletic intervals. Anyhow cheers for the help dude!


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