My Current Triathlon Training Plan

I have a set of ideas in my head that I need to accomplish in a particular order to complete a sprint distance triathlon

A sprint distance triathlon consists of the follow 3 endurance sports in listed order and for distances as follows:
Swim = 750 meters = 0.47 miles = 30 laps in a 25m pool
Bike = 20 kilometers = 12.4 miles
Run = 5 kilometers = 3.1 miles

My great idea for the swim is to have the base fitness to swim 500m first.  Then shoot for 1000m nonstop using a freestyle stroke.  I feel that reaching 1000m nonstop swim with good form and technique is the first major accomplishment.  I was able to achieve this in about 3 months of swimming approximately 3 days per week.  By far proper breathing was the hardest part.

After having the ability to comple a 1000m I start over with the 500m swim and aim to complete it in under 10 minutes.  Next complete the 1000m swim in under 20 minutes.  I was able to achieve this after 4 months of swimming about 3 days per week.  I have no intention to participate in a longer distance triathlon past the sprint distance till 2014.  A that time I will increase my swim length.  I still swim about 3 days per week but only for 10 minutes (500m) then transition immediately to the bike or run.  At this time I feel the quick swim is a great warm-up for the bike/run that is next.  I never do a swim workout by itself.

The bike is another area I am now extremely comfortable.  Last summer I frequently rode 75-100 miles in a week.  Since the sprint distance is only 12 miles I am working on finding a steady state to "get through" the bike leg.  A typical bike workout for me to to complete about 20 miles at 90 rpm indoor or outdoor and my heart rate 150 - 160 bpm average.  My goal at this time is to maintain my base and comfort on the bike for the effort to complete my 20 mile workouts.  Once a week I do about a 1 hour interval session just to mix things up a bit and keep the bike interesting.

The run is where all of my issues exist physically and mentally.  At this point my swim and bike workouts are designed to hold my current fitness with the possibility of a slight increase in fitness.  My run workouts is still about building my base and finding my 5k pace.  I can now run about 4.4 mph for 41 minutes to complete my 5k.  That is a 13.6 minute/mile pace.  My goal is to run a 5K in 36 minutes or less.  That is a 11.6 minute/mile pace and an average speed of 5.2 mph.

Currently I am increasing my speed to 4.6 mph on the treadmill and trying to run nonstop for the 5K distance.  I am also mixing in some 6 mph interval run/walk routines   This is what I hope to make me faster ... besides losing a significant amount of weight.

The rest of my training year is going to be focusing on 2 things.  1 - Lose weight.  Losing weight will make me faster and provide the biggest return at this point.  2 - Continue to work on run speed and reach my goal of running a 5k in under 36 minutes.

At the end of this race season I will begin to train for the olympic distance triathlons for 2014.