I have spent a lot of time working on different plans through out the last few years. Most of the plans are on a traditional pattern using weekly cycles with long runs and rides every weekend. My most recent plans followed a pattern with 2 weeks of hard work followed by a recovery/cutback week. I found this pattern to be too aggressive for me and I ended up cutting back and rearranging workouts a lot.

My latest format borrows queues from the Triathlete.com article Stop Running Long on Sundays. In the article, JenΓ© Shaw lays out a basic plan for a 2 week cycle – 9 days hard, 5 days recovery.

I liked this way of maximizing hard training and still incorporating recovery. It aligns well with my schedule and doesn’t “waste” any weekends. This is my introductory attempt at this type of a plan while I prepare for the Dopey Challenge (back-to-back race days with a 5k, 10k, half marathon, and full marathon) at the Disney World Marathon Weekend. The 2018 will be my second. Last year I completed the Goofy Challenge (back-to-back half marathon and full marathon).

To prepare my training plan for the upcoming Dopey Challenge, I used some of the lessons learned from previous combined with the 9 days hard/ 5 days recovery approach. I carried over the alternating back-to-back double digit mileage run weekends and also used the swim recovery as an option in here. My biggest lesson learned over the years is to keep my as an evolving document and not follow it religiously. It is important to listen to your body, work around the weather, and recognize that life around training doesn’t ever stop.

I haven’t worked as much bike time into this schedule as I normally would. My hope is to incorporate getting a day a week on the bike mixed in there soon. Part of the reason for holding out is because I am hesitating to put my bike on the trainer and so far the weather isn’t cooperating. There is still some optimism for a nice enough weekend day for an outdoor ride. Also, I am hoping to take my bike with me to Disney World at the end of November.

So far, I am pleased with this format and I expect it to be a great asset as I move back into full triathlon training. I look forward to how it will help me balance morning and night training for , biking, , and strength work in preparation for the 2018 IRONMAN Louisville.


The following is my raw training plan that I keep in Google Docs. I update this worksheet regularly. Actual activity and stats can be seen on my Strava Profile. Soon, I will be planning my high level IRONMAN Louisville training plan and detailed plan through Playin’ Possum 50k in May.

Cycle
Day
Morning
🏊🏻
🚴🏻
πŸƒπŸ»
πŸ‹πŸ»
Evening
🏊🏻
🚴🏻
πŸƒπŸ»
πŸ‹πŸ»
AcclimationMonday, May 11
Tuesday, May 124
Wednesday, May 1325
Thursday, May 14REST🏊🏻0
Friday, May 15REST🚴🏻65
Saturday, May 16403πŸƒπŸ»7
Sunday, May 17RESTπŸ‹πŸ»0
Monday, May 185.2
Tuesday, May 19REST
Wednesday, May 208
Thursday, May 213🏊🏻0
Friday, May 2218🚴🏻18
Saturday, May 239πŸƒπŸ»25.2
Sunday, May 24RESTπŸ‹πŸ»0
RecoveryMonday, May 25602
Tuesday, May 2651600
Wednesday, May 27REST
Thursday, May 2825🏊🏻1600
Friday, May 298🚴🏻125
Saturday, May 30RESTπŸƒπŸ»15
Sunday, May 3140πŸ‹πŸ»0
Build - 1Monday, Jun 16
Tuesday, Jun 2Easy15
Wednesday, Jun 3REST
Thursday, Jun 46🏊🏻2000
Friday, Jun 52000🚴🏻51
Saturday, Jun 610πŸƒπŸ»22
Sunday, Jun 736πŸ‹πŸ»0
Monday, Jun 82000
Tuesday, Jun 96
Wednesday, Jun 1015
Thursday, Jun 112000🏊🏻4000
Friday, Jun 126🚴🏻15
Saturday, Jun 13Travel3πŸƒπŸ»25
Sunday, Jun 14VacationBeach Run!10πŸ‹πŸ»0
RecoveryMonday, Jun 15Vacation50
Tuesday, Jun 16Vacation20Open Water!2000
Wednesday, Jun 17Vacation6
Thursday, Jun 18Vacation30🏊🏻2000
Friday, Jun 19Vacation8🚴🏻140
Saturday, Jun 20TravelRESTπŸƒπŸ»14
Sunday, Jun 2140πŸ‹πŸ»0
Build - 2Monday, Jun 222000
Tuesday, Jun 2315S&C
Wednesday, Jun 24630
Thursday, Jun 2525Yoga🏊🏻4500
Friday, Jun 2662500🚴🏻130
Saturday, Jun 2760πŸƒπŸ»28
Sunday, Jun 2816πŸ‹πŸ»2
Monday, Jun 292500
Tuesday, Jun 306S&C
Wednesday, Jul 1REST
Thursday, Jul 28Yoga🏊🏻5500
Friday, Jul 33000🚴🏻80
Saturday, Jul 480πŸƒπŸ»32
Sunday, Jul 518πŸ‹πŸ»2
RecoveryMonday, Jul 6REST
Tuesday, Jul 73000
Wednesday, Jul 86Yoga
Thursday, Jul 9REST🏊🏻5500
Friday, Jul 10202500🚴🏻80
Saturday, Jul 1160πŸƒπŸ»21
Sunday, Jul 1215πŸ‹πŸ»1
Build - 3Monday, Jul 13152000
Tuesday, Jul 146S&C
Wednesday, Jul 15204000
Thursday, Jul 1615Yoga🏊🏻6000
Friday, Jul 176🚴🏻150
Saturday, Jul 181003πŸƒπŸ»35
Sunday, Jul 1920πŸ‹πŸ»2
Monday, Jul 20153000
Tuesday, Jul 214Massage
Wednesday, Jul 22REST
Thursday, Jul 2330Yoga🏊🏻7434
Friday, Jul 242500🚴🏻131
Saturday, Jul 25302πŸƒπŸ»15
Sunday, Jul 26IRONMAN OhioπŸ‹πŸ»1
RecoveryMonday, Jul 27Recovery42000
Tuesday, Jul 28REST
Wednesday, Jul 2915
Thursday, Jul 302500Yoga🏊🏻4500
Friday, Jul 31REST🚴🏻95
Saturday, Aug 180πŸƒπŸ»16
Sunday, Aug 216πŸ‹πŸ»1
PeakMonday, Aug 32500
Tuesday, Aug 4630
Wednesday, Aug 58
Thursday, Aug 630Yoga🏊🏻6500
Friday, Aug 74000🚴🏻160
Saturday, Aug 81003πŸƒπŸ»35
Sunday, Aug 918πŸ‹πŸ»1
Monday, Aug 104000
Tuesday, Aug 1130
Wednesday, Aug 126Yoga
Thursday, Aug 132000🏊🏻8000
Friday, Aug 14152000🚴🏻175
Saturday, Aug 151303πŸƒπŸ»29
Sunday, Aug 1620πŸ‹πŸ»1
Monday, Aug 17REST
Tuesday, Aug 185000
Wednesday, Aug 19630
Thursday, Aug 2020Yoga🏊🏻9500
Friday, Aug 2182000🚴🏻150
Saturday, Aug 2225001004πŸƒπŸ»41
Sunday, Aug 2323πŸ‹πŸ»1
4 - TaperMonday, Aug 243000
Tuesday, Aug 2530
Wednesday, Aug 2610004Yoga
Thursday, Aug 27REST🏊🏻9000
Friday, Aug 28154000🚴🏻120
Saturday, Aug 291000754πŸƒπŸ»26
Sunday, Aug 3018πŸ‹πŸ»1
Monday, Aug 3125003
Tuesday, Sep 1203000
Wednesday, Sep 2REST
Thursday, Sep 36Yoga🏊🏻8000
Friday, Sep 42500🚴🏻70
Saturday, Sep 5502πŸƒπŸ»21
Sunday, Sep 610πŸ‹πŸ»1
Race WeekMonday, Sep 7REST
Tuesday, Sep 84Massage
Wednesday, Sep 920002Yoga
Thursday, Sep 10TravelREST🏊🏻6360
Friday, Sep 11Travel3🚴🏻127
Saturday, Sep 12Runnerversary500152πŸƒπŸ»37
Sunday, Sep 13IRONMAN WisconsinπŸ‹πŸ»1