IM training plan for a sub 10 hour finish

12:50 to sub 10 is....ambitious.  I applaud ambition.  I think it's great.

Realistically, that kind of improvement is likely to involve a massive change in lifestyle and is likely to be a multi-year project.  There's nothing wrong with either.

I think you'd do well to think in other terms.  Don't think about sub-10.  Take as your primary goals the sorts of things that will generate real improvements in your performance, such as:

    "I will swim 12K per week"

    "I will run at least 6 times per week"

    "I will bike HARD three times per week, and ride at least 3 hours on Saturday regardless of the weather."

Those are just examples (but relevant examples).  What plan you (try to) follow has a lot less to do with your success than how consistent and dedicated you are in your training.  Good luck!

YEAH!!!!!!!!!!!!!!!!!!!!!!!!

I rarely see that advice on tri boards.  It's SO much more important than a "plan"

+1 to what Michael just said.

If you break that goal down into smaller pieces then it won't be so overwhelming.  Maybe you want to take a few minutes off your marathon PR.  Or raise your power on the bike by X watts.  Whatever.  Work on those smaller goals within the framework of several weeks or months, and then re-evaluate if you're not on target.

if your not ambitious than whats the point.....at lest thats my thought.....will I get a sub 10 hours....who knows but im pretty excited to try.....but as you said this goal is a 2 year plan....

I will echo Fred's and others comments. I have dreams close to what yours are as well with a first IM finish time very close to yours (IMWI 12:57:xx). But to let you know I have made my goal a 5-year plan and beyond. The best way to look at it is to break your dream (big goal) down into smaller goals. Doing this will make that elusive sub-10 hour performance more achievable and progressive. Next year I am doing IMWI again with no time goal, but instead to lay down my best performance and see where it puts me timewise.

For training everyone is different when it comes to volume and numbers but one thing is the same across all boards and that is CONSISTANTCY!!! It rules supreme over everything else. I can echo this by saying that my best training is when I am consistant. There are a handful of great IM racers on this board BryanCD, Fred Doucette, JoshKaptur, Wiky, just to name a few. Pick their brains see what they did and vist the Slowtwitch forums as well. Good luck in your chase!

A lot less to do with the plan than it does on your execution of it and your ability.  If you are consistent and execute, than there are multiple plans that can get you faster.

For starters, chip away at things until you get somewhere around these levels:

20x100 @ 10s rest in the pool coming in low 1:20s/100, target split <1:05 w/ energy to spare

Power to weight on the bike >4w/kg with a good position and setup, target split 5:00-5:10

half marathon speed of <1:27, target IM run 3:35

Go do the Florida course and stay out of the hilly ones where it'll cost you at least 15 minutes.

I'm with you in spirit.  I've done the math.  I went 11:06 at LP on my first one after suffering on the run more than I thought I would and having a sort of a below average day for me and I always think about what it would take to go under 10.  On paper it doesn't see as hard as it is in reality and it gets exponentially harder to shave time the faster you go.  The above mixed with a good day on one of the faster known courses will give you a fighting chance at it is my estimate. These are just my personal anecdotal numbers I'm sort of shooting for before I bother showing up to another IM....Give yourself 2-3 years of consistency and see how your body adapts.

The number one thing is clearly not spelling...

This being only my third triathlon here are  my splits and esitmated goals and how I will try to attack it....my focus is going to be the bike and run.. Im pretty sure I knock off an hour of my run time....

                                2011                 2012/13 Goal           Current Difference

Swim                     1:18:36                1:00:00                    00:18:36

Trans 1                 00:06:59               00:04:00                  00:02:59

Bike                      6:26:25                  5:00:00                    1:26:25

Trans 2                 00:08:22                00:04:00                  00:04:22

Run                       4:49:25                   3:50:00                    00:59:25

Total Time      12:49:25                      9:58:00                    2:51:47