i cant compare it to a marathon but here\'s the two i did
1
1500m swim: 19\'xx\"
40 km bike: 80\'00\"
10k run: 42\'0\" (400m run fault over bridge = 2 minutes)
i was empty on that one take aa drink in your bottle to evens tart decent on the bike.
2 (not that much more training but a bit older and whiser with the drinks)
1500m swim: 20\'xx\"
40 km bike: 74\'xx\"
10 km run: 36\'xx\"
2 hours 10 minutes xx seconds
(ran 17 minutes something 5 km in a very hot 5 km before but my intervals seemed to give a 16\'30\"- 16\'50\" 5 km shape the time i did the triathlon, so if you follow the bike easy run hard tactique you\'ll probably run 33 high in your first triathlon :-D wich is great)
Swimming is indeed mostly mileage buisness once you get passed basic technique. If you want to break it(2 hours) here\'s what i\'d do(at least)
swim: 10 miles in 4 days
bike: 120 miles in 4 days
run: 40 miles in 4-6 days
(i didnt got to these numbers, my biking was farrrr off and my swimming was more like 6 miles and running 15 miles(but fast miles))
IF you do these at least for a couple of months you \'ll be in great shape. Especially focus on swimming do the 4 days every week. Its a big difference with 3 one hour sessions.
And if you can get away in front of other triathletes; i came out top 10 on both occasions its a mental boost. If you\'re used to sitting on the bike it cant go wrong after that. One tip though. On the biking to break 2 hours just focus on going within the hour and not much faster so you can work on your run freshly. You\'d be amazed how fast you run if you didnt went near your threshold on the bike...
Back then 20 mph was comfortly but you didnt have to ask me to do 26 mph and then run 6.2 miles.Now my running probably is to 40 minutes (i dont run anymore) but my cycling is great(so is my swimming).Maybe i could pull of a 2 hour one on my current conditionning no joke.(i could go under 55 minutes on a 40 km flat cours without the other 2 components) and swimming well i\'m sure i can go under 19 mintues at least.(i weigh 185 now though so the running would be a close call, but i know it wont cost me an hour to do the running(6.2mi) my general conditionning is to good for t..that ,...i hope....)
My swimming has improved to where i swim 19\' for 1500 meter in the pool in training and without wetsuit. Thats from 4 weeks at 10-15 miles/week...I do 5 - 7 short sessions on a ergometer. Standard is 20 minutes hard at 400 watt, a test where i increase power every 2 minutes or 20 minutes easy at 300 watt.(riding between 20 - 36 minutes). Also add 3-4 hours of weights,stretching in there.Now im more of a swimmer with \"dreams\" like 3\'50\" or faster for 400 meter.Im far off(currently its 4\'55\") but i just started training again for a month.And my height is there this time.It used to be a lot less at 5\'6\" the last time... Maybe ;-) i\'ll never get there... but it will keep me obsessing for the years to come... Something most runners here will most likely know.
if i look at your current conditionning here\'s what i\'d go after say 20 minutes 1500 meter or sub. ANd change 1 minute = 21 minutes + bike 60 - 65 minutes(including change) + run: 33 - 34 minutes.Go slow on the bike so you dont burn out in the run thats a good tip though.I\'ve known runners better then i\'ll ever be with a way worse 10 km triathlon pr.
swim till you are death + bike = recovery but fast recovery + drinking in the first half(aa drink for me) + run fast.
Anywayz i cant say enough stay under the anerobic threshold till after the biking. MAybe pro\'s can play with it on the bike ride. But they have many miles and many years behind them. And pr\'s like 29-30 minutes for 10 km (not so far from you thus). 50 - 55 minutes on the bike and 16 minutes on the swimming.