MTL..... exclude warm up and cool down...it s about the pace most very good runner do for ironman training on long run....now remember that i said....i try to hold on with sergio...unfortunutly.....there isnt such thing as matching THE SERGIO for a complete long run......maybe next year....
i guess you cant expect(sergio) to run 4min km in a ironman if you run slower in training...
my coach: it s a secret but you dont want the same one.....he is really bad!!!!
just to make it worst.....the long run day is a double run day so it will be over 40km .......stupid??? maybe
Jonathan Caron / Professional Coach / ironman champions / age group world champions
Jonnyo Coaching Instargram