Yeesh, that's quite a steep ramp. Going from 0-10hrs weekly may be inviting injury, whether it comes or not. I assume because of the nature of this illness you are now or soon will be significantly weakened from your previous state. What kind of program were you into prior to your sidelining? I'd be careful.

Thanks for the comments guys. Went back to the doctor today to get some advice. Seems likely that I can return to training early November. I will just need to ease into it.
Creamedcorn, I was doing mostly swimming, short sprints and technique drills 2-3 times per week, and 1-2 indoor fluid trainer sessions per week targeting big ring (53/17) high cadence >90rpm intervals of 5 minutes with a 2 minute recovery x 4 intervals + 5 minute warm up and 5 min cool down.

I guess I've always known it, but running is my weakness. Planned to do a 10km fun run in June this year, but caught swine flu and missed the race. The training allowed me to id my 10km pace which is 6.15/km. pretty slow I know, but I'm also 94kg and 165cm (5'4").

XC, I like your plan for the swim and bike, but the run training is too much volume for me. Will need to gradually increase this. I have stepped out a run plan based on 3km +10% distance (weekly starting with 3km 2 times per week) and L2-3 HR with a rest week every 4 weeks. In the time I have, I can build up to HIM, and as I am only trying to finish in under 6 hours for the half, I can use this season as a test and to build my base and experience for 2011 season.

I picked up Tom Rodgers HIM training guide "The Perfect Distance" today, and will prepare a 12-14 week plan and get a coach I know to review it for me. Hopefully without any further issues, I will continue my training and get to the start line safely.

Thanks again

Angelo

(ps: My wife will be having our second child in 2 weeks, so nothing is guaranteed. If I make it to the HIM, it might be due to a small miracle!)

At this run volume, you ought to be fine upping the distance by more than 10% weekly. I honestly don't see any reason why you couldn't go from 2 x 3km one week to 3 x 4 km the next (a jump of 100%), then something like 3 runs (3km, 4km, 6 km) in week 3 and progresslively increasing those (Wk 4: 4km/4km/7km; Wk 5: 4km/5km/8km, Wk 6: 5km/5km/9km, Wk. 7 - recovery: 3km/5km/8km, WK 8: 5km/6km/10km, etc.). I would strongly recommend you get in more than 2 runs per week if that's your weakness. Also, at such low run volume, you shouldn't need a recovery week every 4. Rather, I would suggest increasing distance/time weekly, and walk some during the longer runs if you're feeling fatigued. From the looks of it, you'll probably be doing a bit of that during the race anyway if it's in 3 months.

Angelo,

I'd recommend being a tad more realistic with your season plans. The progression in terms of distance at the intervals you specify is aggressive in the absence of just coming off EBV coupled with the other "stressors", albeit pleasant ones, that are in the works for you.

Is the HIM this season necessary? What's the motivation? Is there a later-season alternative?

How is your health presently?

Walter

If your body recovers from the illness and if you can train on less sleep with the baby coming (Congratulations) you should be able to do what you are hoping to do. You have the right attitude going in. Don't worry at all about the 6 hour mark. If it happens it happens, if not you will still get to experience what it is like to go 70.3. Good luck.