Reddit reviews The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
We found 2 Reddit comments about The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.. Here are the top ones, ranked by their Reddit score.
Provides techniques and drills to improve performance and strategies for racing, recovery and adapting the plan as neededPaperbackExploring the science behind training, Friel discusses nutrition, fuel, strength training and skill buildingFeatures tips on training smarter, not harder, with a personalized plan.
Joel friels training bible is great. Everything you need to know about training for triathlon. Highly recommend.
https://www.amazon.com/dp/1937715442/ref=cm_sw_r_cp_api_NtPFzbA19D93S
Alright. Quickly checking the results page for the 2016 USAT National Championships yields a 20:21 swim, 59:09 bike and 36:31 run(01:58:26 overall) for the male 20 - 24 age group winner. So you have to almost run your 5k pace for a 10k. Coming from a running background this should be the easiest step for you.
Without numbers for a 40k ITT and a 1.5k swim I can't judge your current swimming/biking fitness but you now have some numbers for orientation. So basically, same question as /u/propell0r: Have you finished an olympic triathlon yet and have some numbers for us?
Also, think about regeneration. You should dial in at least one rest week every 4 weeks and maybe even one rest day every week. Personally, I prefer doing 2 or 3 days with two trainings a day and have one full day of rest, but thats something you have to figure out yourself.
That all being said, you might want to think about getting a coach if you want to be competitive. Just because these people usually can structure your training to maximize your benefits. If you don't want to or can't do that:
I might suggest that you take a look at Joe Friel's Triathlon Training Bible propably the most comprehensive ressource on triathlon training.