I have spent a lot of time working on different 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 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 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 training plans 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 training plans 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»
1Monday, Jul 295
Tuesday, Jul 30
Wednesday, Jul 316
Thursday, Aug 1Band Camp6🏊🏻0
Friday, Aug 2Band Camp14🚴🏻35
Saturday, Aug 3RESTπŸƒπŸ»31
Sunday, Aug 4Pelotonia - 35 Mile RouteπŸ‹πŸ»0
Monday, Aug 55
Tuesday, Aug 6REST
Wednesday, Aug 77
Thursday, Aug 8REST🏊🏻0
Friday, Aug 94🚴🏻15.5
Saturday, Aug 10One Hot Momma 25kπŸƒπŸ»16
Sunday, Aug 11RESTπŸ‹πŸ»0
2Monday, Aug 1225
Tuesday, Aug 13REST
Wednesday, Aug 146
Thursday, Aug 155🏊🏻0
Friday, Aug 1615🚴🏻40
Saturday, Aug 17RESTπŸƒπŸ»11
Sunday, Aug 18RESTπŸ‹πŸ»0
Monday, Aug 19Disney World5
Tuesday, Aug 206
Wednesday, Aug 216
Thursday, Aug 22REST🏊🏻0
Friday, Aug 23REST🚴🏻0
Saturday, Aug 24RESTπŸƒπŸ»48
Sunday, Aug 25RESTπŸ‹πŸ»0
3Monday, Aug 26Recovery4
Tuesday, Aug 276
Wednesday, Aug 288
Thursday, Aug 2915🏊🏻0
Friday, Aug 30REST🚴🏻150
Saturday, Aug 31Ride to Toledo135πŸƒπŸ»27
Sunday, Sep 19πŸ‹πŸ»0
Monday, Sep 2REST
Tuesday, Sep 3REST
Wednesday, Sep 4REST
Thursday, Sep 5615🏊🏻1500
Friday, Sep 6REST🚴🏻49
Saturday, Sep 7102πŸƒπŸ»14.2
Sunday, Sep 8Harvest Sunrise Triathlon - OlympicπŸ‹πŸ»0
4Monday, Sep 9Recovery4
Tuesday, Sep 108
Wednesday, Sep 11REST
Thursday, Sep 12Runnerversary6🏊🏻0
Friday, Sep 132.5🚴🏻0
Saturday, Sep 1410πŸƒπŸ»46.5
Sunday, Sep 1516πŸ‹πŸ»0
Monday, Sep 161600
Tuesday, Sep 1715
Wednesday, Sep 186
Thursday, Sep 196Yoga🏊🏻1600
Friday, Sep 20Home Game4🚴🏻15
Saturday, Sep 21John Glenn International Runway 5kπŸƒπŸ»37.1
Sunday, Sep 2218πŸ‹πŸ»1
5Monday, Sep 236
Tuesday, Sep 24615
Wednesday, Sep 25REST
Thursday, Sep 2663Yoga🏊🏻0
Friday, Sep 27🚴🏻15
Saturday, Sep 28Band Competition20πŸƒπŸ»51
Sunday, Sep 2910πŸ‹πŸ»1
Monday, Sep 3015
Tuesday, Oct 110
Wednesday, Oct 28
Thursday, Oct 362Yoga🏊🏻0
Friday, Oct 46🚴🏻15
Saturday, Oct 5Band Competition22πŸƒπŸ»60
Sunday, Oct 66πŸ‹πŸ»1
6Monday, Oct 7Hills6
Tuesday, Oct 8REST
Wednesday, Oct 915
Thursday, Oct 108Yoga🏊🏻0
Friday, Oct 11Home Game6🚴🏻15
Saturday, Oct 1213πŸƒπŸ»39
Sunday, Oct 136πŸ‹πŸ»1
Monday, Oct 146
Tuesday, Oct 154
Wednesday, Oct 16REST
Thursday, Oct 1743Yoga🏊🏻0
Friday, Oct 18Home Game5🚴🏻0
Saturday, Oct 19Band Competition3πŸƒπŸ»51.2
Sunday, Oct 20Columbus MarathonπŸ‹πŸ»1