Question on G. Bernhardt's Training Plans for Multisport Athletes
 

Hello,

This may seem a bit odd to someone who hasn't used the program, so please bear with me.

I'm following Gale Bernhardt's Training Plans for Multisport Athletes, particularly the one on "13 weeks to a sub-13-hour Ironman". I would appreciate it if you can help me determine this particular issue I am not quite understanding:

For a 1-hour M2(3Z) Run workout, I understand it's for "M"uscular endurance workout run, to be in Zone 3 ("3Z"), but there is no explanation for how many intervals (each interval in Zone 3) should be done within this 1-hour workout. I am imagining a 4-minute Zone-3 Interval with 1-minute recovery in between: does this mean I should do about 9 intervals (36-min) with a total of 9 1-min recovery periods, plus 10-min warm-up and 5-min cool-down to arrive at 1-hour?

Thanks.