Ironman Run Training - How far, how long, how often?

I ran a 30K race last week, so now it's time to stop training like a runner and start training like a triathlete.

Article about Ironman run training by Joel Friel.

For novices training for Ironman, Friel suggests these key runs each week (it's basically the same through the build and base periods):

• Long run - 2.5h - with walk breaks
  
• Hill run - 60-90 mins
• Brick (Build phase only - 15 mins following long ride)
  

In the first two cases, he suggests running at an easy LSD pace - this will be around 6:00/km, which puts me at a 25k long run and a 10-15k hill run. For the brick he suggests a "goal effort" pace, which for Ironman is going to be pretty slow... I can't see this varying much from my LSD pace.

Now the jury is out a bit on Friel... some people think he's bang-on, others think he's out to lunch. Typical run training would have you doing longer runs, and having at least some tempo runs mixed in to up the pace a bit.

I'm prone to injuries while running, so while I'm weighing doing some longer runs, I'll likely stay fairly close to what he's suggesting here. I would like to get in at least a few 30K runs (3 hours) to help me be more prepared for the fatigue, as long as I'm doing the walk breaks I'm fairly confident I can do that without injury.

I will almost certainly switch out some of those slow hill runs for tempo runs.

Run, Forrest, Run!