Half ironman training

I hate to be so blunt, but I think you need to go back and start again from scratch on this plan, as it's really far from what you need to do a HIM. If you want to look ripped, then go ahead and spend lots of time in the gym and doing short/fast runs. But if you want to do well in an endurance event that lasts 5-6 hours or more, then you're going to need to spend a lot of time doing real endurance work, skip the gym, and strive to look like a waif.

We don't know much about your background in any of the sports, but as a starting point for winter training, you probably focus on the fundamentals in each sport:

Swim: get good technique above all else, and you'll need expert advice for that; if you have good swim form, then swimming a decent HIM swim leg is not such a big deal.

Bike: whether riding outdoors or indoors, put a lot of time in the saddle, and focus on building your FTP (google it). No need to worry about going for hours and hours just yet, but do plenty of hard riding over durations of 15 mins - 1 hour.

Run: run lots, mostly easy, sometimes (occasionally) hard. Just get in a bunch of miles. If you can get to comfortably running 30-40 miles per week in 5-6 runs, then you've got a good foundation for a HIM.

Do keep coming back to BT. You'll find loads of great stuff here.

Thank you for being honest. i appreciate your advice. For my background i have been part of an national sprint squad for 400m hurdles and also i am a surf instructor therefore have some knowlegde of swimming to pass the NBLQ.

i will drop the two gym sessions and subsitute in another swim and run. 

Thanks for being honest.

Is there any problems with my plan for the sprint, swimathon or do you think that will stand me in good stead?

Monday Morning - Easy run (3 miles)

Monday Evening - Swim (3k, hard, short intervals like 50s and 100s)

Tuesday Evening - Bike 1 hour (warm-up 15 minutes; 6x4'/1 intervals; cool-down)

Wednesday - Run (3 miles)

Thursday Morning - Swim (3K, longer intervals like 200s and 400s)

Thursday Evening- Bike 1 hour (warm-up 15 minutes; 4x10' (or later in the plan, 2x20') intervals; cool-down)

Friday Morning - Run (5 miles, working up to 7-8 over the 6 months)

Friday Evening - Swim (3K, easier swim, focusing on technique and drills but also with some 100s)

Saturday - Bike (outdoors if possible, initially 1 hour, working up to 3 hours or more over the 6 months)

Sunday - Run (long run, not slow!  Start at 5 miles and work up to 12 over the 6 months)

I would suggest that while not utterly minimal, the above plan is near the lower end of what you'd want to do to have a great race.  Again, I'm not actually suggesting that you follow that plan (though you could do worse); it's just an example to get you in the ballpark.

Good luck to you.  You obviously have great enthusiasm.  A huge challenge of endurance sport is maintaining that enthusiasm for the long haul because making big gains in this sport is a multi-year process.  The good news for you is that at the very beginning, the gains do initially come pretty quickly (but still, think months, not weeks).

ok so since i have last been on here i have completely revamped my training for the last 3 weeks and took on board peoples opinion

My plan is this

Monday Morning - 30-45 minute run

Monday evening - Swim (up to 3k)

Tuesday Evening - turbo training

Wednesday - Swim 2.5-3k , 1-2 hour bike ride

Thursday Evening- Turbo training followed a 30 minute run

Friday Morning - Swim 2-3k

Saturday - Bike for 1 hour followed by a short run 

Sunday - Rest

however i do realise i need to incorporate a long run in here? where do you think would suit best?

Friday

in repsonse to overload, progression, plateau, recovery.

i know each week will have to be progressive from the last and also that some harder weeks and then recovery weeks. i am currently studying sport and exercise science at university so this is second nature and i have this planned out to race day however i just was wandering about my set days for swimming etc. 

What on the training i am doing would be a realistic time? Sub 7 ?

I would just add: try doing bike + run sessions (as a brick workout).