So my first time out of the gate I overtrained and under-prepared myself with little ‘true’ base training. This was for about 2.5 years and ended with a 6h 22m HIM on a technical course.
Problem is I got very very injured with overuse injuries and finally a serious back injury that required surgery and I am out of shape now. I huff and puff up a set of stairs and I am not quite allowed (Dr’s orders) to run yet.
I want to do my base training the right way this time and have the gains I need to finish an IM strongly in 2-3 years. My last out I would never walk in training, no matter where my heart rate was, I would always run at about the same pace no matter what even though I was able to take about 10 min off my 10k (1hr down to 50m) due to training for the specific HIM race.
At what pace should I be swim/bike/running?
Where do I start for length of training sessions?
I cannot afford a coach (my wife says so) so that it is not an option.
Hopefully someone can help me out.
B
There aren’t any absolute answers for you.
At what pace should I be swim/bike/running?
No idea. Pace is totally dependent on you, so there’s no way we could answer that. You’ll have an easier time using perceived exertion or a heart rate monitor to judge the appropriate effort.
For the bike and run, you should start base training for both of them at a pace you can do while carrying on a conversation. You don’t need a coach for that. Go ride with a local club, run with a local running group, and do their social rides/runs to start.
Since the swim is the least injury prone, you’re probably okay doing that a lot, though I’d recommend a master’s group with a good coach over swimming alone. He or she will be able to point out things in your stroke that, if you don’t correct, will either keep you slow or will lead to injury.
Where do I start for length of training sessions?
Base them on time, and build slowly, adding no more than 10%/week. I had my g/f start with 3 days a week of 20 minutes of running, and build gradually from there.
There aren’t any absolute answers for you.
At what pace should I be swim/bike/running?
No idea. Pace is totally dependent on you, so there’s no way we could answer that. You’ll have an easier time using perceived exertion or a heart rate monitor to judge the appropriate effort.
For the bike and run, you should start base training for both of them at a pace you can do while carrying on a conversation. You don’t need a coach for that. Go ride with a local club, run with a local running group, and do their social rides/runs to start.
Since the swim is the least injury prone, you’re probably okay doing that a lot, though I’d recommend a master’s group with a good coach over swimming alone. He or she will be able to point out things in your stroke that, if you don’t correct, will either keep you slow or will lead to injury.
Where do I start for length of training sessions?
Base them on time, and build slowly, adding no more than 10%/week. I had my g/f start with 3 days a week of 20 minutes of running, and build gradually from there.
Test yourself to see where you are.
Will your wife allow you to go out and buy some books? 
If so I would buy:
Daniels Running Formula:
http://www.amazon.com/Daniels-Running-Formula-Jack/dp/0880117354
Then you can test yourself and get proper pacing times
Also get Workouts in a binder and do the test in there to get some swimming pacing
http://www.amazon.com/Workouts-Binder-Swim-Triathletes/dp/1931382204/ref=pd_bbs_sr_3?ie=UTF8&s=books&qid=1205445079&sr=1-3
As for biking, get on that bike and go. Just take it easy.
Good luck.