My only argument is that in the grand sceme of things, those distances really do not require a lot of endurnace, or speed for that matter at the times you have provided. You are talking about a 9:45 mile pace on the run. That is pretty slow. A person with a well developed aneorbic capacity could easily blow out those times but crumble when asked to run three to four times those distances. A sprint triathlon relies HEAVILY on anerobic capacity and very little on endurance. At sprint distances, you are usually going at 85-95% (some go higher) of vo2 max. The best predictor of enduarnce performance is hard to nail down as it's a combination of Vo2 max, functional threshold (how good are you are maintaining sub-maximal long efforts) and overall efficiency. Endurance is about efficiency and training of type one muscle fibers. A Hypertrophy emphysis to increase muscle mass and drop fat is just about on everyone's list of desired training outcomes. Speed is like baking a cake, don't start frosting the cake until its cooked. Don't try an endurance effort without the proper base. A really good read is Lyle McDonald's series on endurance you can read here: http://www.bodyrecomposition.com/cat...rance-training
I'm not trying to be overly critical of your effort, just want to be sure the information you have to base your blog updates upon is the most accuarte for your readers. I've been a cycling and triathlon coach for the past 4 years, coaching over 100 individuals to an Ironman finish in the process so I do know a thing or two about what I am saying.