The Plan

The original 12-week plan has 3 blocks of 3 weeks building + 1 week recovery or taper. I have only 5 weeks, and the past couple have been fairly easy, so I'm going to do the last "build" week, then 3 weeks "race prep" and the taper. Some things have to be fitted around other plans, but I think I can get most of it in.

All weeks except taper include:

Swim x2: 1 recovery/drills, 1 standard
Run x2: usually 1 acceleration, 1 with several small efforts - all under 1h total
Bike x2: 1 short turbo/spin, 1 long on road inc race pace
Brick x1 (sometimes): instead of a run or bike
Rest x1: sometimes swap for beginners session or other easy run

Week 1 - building
M Bike 55 inc 20 @ threshold [in gym?] also run with beginners
T Run 55 easy
W Swim
Th? Bike/run/bike/run 1:45, pace building , second set hard [not sure I can fit this in this week]
F Swim 45 drills
Sa Run 45 inc 18 @ threshold [Aylesbury]
Su Rest [London]

Week 2 - race prep 1
M Run with beginners
T Run 40 inc 15 mins building to race pace
W Swim w/ club [schedule inc 5 x 100m @ race pace]
Th Bike 50 inc 3 x 4 mins @ race pace [in gym?]
F Swim 40 drills
Sa Run 45 inc 8 x 1min hard, 1 min walk
Su Bike 1:30 inc 30 @ threshold [or do last week's brick session if not done]

Week 3 - race prep 2
M Run with beginners, then run 50 inc 10 x 1min hard, 1 min walk
T Run 45 inc 20 building to race pace
W Swim [schedule inc 6 x 100m @ race pace] [edit - now got to go to London - maybe fit in on Tues lunch]
Th Bike 55 inc 3 x 5min @ race pace [in gym?]
F Swim 40 drills
Sa Bike 1:40 inc 2 x 20 @ threshold
Su Chase the Train - 9mi easy

Week 4 - race prep 3
M Bike 1:00 easy
T Run 45 inc 20 building to race pace
W Swim 45 [schedule inc 7 x 100m @ race pace]
Th Bike 55 inc 3 x 6min @ race pace
F Swim 40 drills
Sa Brick, 15+10 x 2, 1 @ threshold, 1 @ race pace
Su Breckland 10k - 6mi easy

Week 5 - taper
M Swim 40 drills
T bike 30 easy inc 3 x 3 @ race pace
W Swim 40 easy, 8 x 50 @ race pace w/ full recovery between
Th Run 20 inc 10 building to race pace
F Rest
Sa Bike 30 easy
Su Race