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My two goals are:
1) 2013 VLM - to finish in style (target 4hr 30m with a stretch target of sub 4hrs, neither seem realistic right now but plenty of time to change that). My first marathon
2) IMW or Challenge Henley - to finish, any style totally optional - my first IM!
Broadly speaking I was thinking of doing something like the following:
After the VLM I can start to introduce brick sessions as I progress by moving stuff around. How does this look up to the VLM though? What would you change? Is it too light on the running?