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@biarittz
Many thanks :-)
It's a good plan and not much when you think about it, but in the end I was only doing this per week (if I could):
2 x 10/13 miles runs + one longer run at weekends or evenings
1 x 50/60 mile ride at weekends
1 or 2 x 1500 metre swims
Panicked in final weeks and did a few 4k swims.
My aim was to finish, not smash it, so I concentrated on endurance speed, no interval training.
My main concern was the marathon, but the bike was the bit that hurt. It is the easiest place to make time, so I would work on that more if there is a next time.