[請教] 我想使用 Runner's world 的訓練課程

Dear All,

我是個跑步新手，報名了年底的 ING 半馬，目標是...能順順跑完就好。
這兩天我找到了 Runner's world 的 training guide，看來挺適合我。
不過就算用了翻譯還是有點不太了解，不知道有沒有前輩能指導一下，看我有沒有意會錯。

以第一週的訓練為例~
Mon, Rest
Tue, 2 miles, 5x1:00 AI, 2 miles
Wed, Rest
Thu, 4 miles + 4 GP
Fri, Rest
Sat, 4 miles
Sun, 7 miles

AEROBIC INTERVALS (AI) You push the pace. But just a little. Find a tempo that feels somewhere between comfortable and “Hey, I’m workin’ a little here.” Don’t run this too hard. Adding too much intensity while you’re also increasing mileage is a recipe for injury. When you finish the timed AI, jog very slowly until your breathing returns to normal, then work back into your regular pace.
這是指先加快一點步伐到指定時間(如 1:00)然後慢下來，重複五次嗎?
因為它還有這種訓練法 2x(1:00, 1:30, 2:00)，這邊應該就是慢慢加長時間及次數，對吧?


GENTLE PICKUPS (GP) At the end of your run, walk for several minutes, then slowly increase your leg turnover on a flat stretch for 100 meters—the straightaway on a track—up to the point where you start to breathe hard. Hold it there for 10 to 20 meters, then gradually slow down. Walk to full recovery before you start the next one.
這邊我就有點不懂...leg turnover 是指腳步嗎?那跟上面的 AI 似乎很像~都是加快一點速度~
只是 AI 的基準是時間，GP 的基準是距離...是這樣嗎?

謝謝各位~