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
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πŸ‹πŸ»
Evening
🏊🏻
🚴🏻
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1 - FoundationMonday, Jan 27
Tuesday, Jan 28REST
Wednesday, Jan 29REST
Thursday, Jan 305🏊🏻0
Friday, Jan 3110🚴🏻10
Saturday, Feb 1RESTπŸƒπŸ»11
Sunday, Feb 26πŸ‹πŸ»0
Monday, Feb 34
Tuesday, Feb 4REST
Wednesday, Feb 515
Thursday, Feb 6Massage2000🏊🏻2000
Friday, Feb 7CBJ vs DETREST🚴🏻15
Saturday, Feb 86ArmOSU vs PENN STπŸƒπŸ»16
Sunday, Feb 96πŸ‹πŸ»1
RecoveryMonday, Feb 10REST
Tuesday, Feb 11REST
Wednesday, Feb 124
Thursday, Feb 133Core🏊🏻1600
Friday, Feb 14CBJ vs NYR1600🚴🏻20
Saturday, Feb 1520OS PatchingπŸƒπŸ»17
Sunday, Feb 166πŸ‹πŸ»1
2 - FoundationMonday, Feb 173
Tuesday, Feb 186
Wednesday, Feb 1915
Thursday, Feb 20REST🏊🏻1600
Friday, Feb 211600🚴🏻15
Saturday, Feb 227πŸƒπŸ»16
Sunday, Feb 23RESTπŸ‹πŸ»0
Monday, Feb 243Arm
Tuesday, Feb 253Leg
Wednesday, Feb 26REST
Thursday, Feb 27Market Deployment15🏊🏻1600
Friday, Feb 281600🚴🏻15
Saturday, Feb 296πŸƒπŸ»20
Sunday, Mar 18πŸ‹πŸ»2
RecoveryMonday, Mar 2REST
Tuesday, Mar 34
Wednesday, Mar 43Core
Thursday, Mar 5MassageREST🏊🏻2000
Friday, Mar 62000🚴🏻25
Saturday, Mar 78πŸƒπŸ»15
Sunday, Mar 825πŸ‹πŸ»1
3 - AcclimationMonday, Mar 96
Tuesday, Mar 105
Wednesday, Mar 11REST
Thursday, Mar 123Arm🏊🏻0
Friday, Mar 135🚴🏻50
Saturday, Mar 1430πŸƒπŸ»19
Sunday, Mar 1520πŸ‹πŸ»1
Monday, Mar 166
Tuesday, Mar 17104Arm
Wednesday, Mar 18REST
Thursday, Mar 19103Yoga🏊🏻2000
Friday, Mar 20Base2000🚴🏻45
Saturday, Mar 2112πŸƒπŸ»25
Sunday, Mar 2225πŸ‹πŸ»3
RecoveryMonday, Mar 23REST
Tuesday, Mar 24101600
Wednesday, Mar 2542Yoga
Thursday, Mar 26REST🏊🏻3600
Friday, Mar 27Base2000🚴🏻25
Saturday, Mar 289πŸƒπŸ»15
Sunday, Mar 2915πŸ‹πŸ»2
4 - AcclimationMonday, Mar 304Arm
Tuesday, Mar 3141600
Wednesday, Apr 120
Thursday, Apr 2CBJ vs. TBLREST🏊🏻1600
Friday, Apr 34Core🚴🏻20
Saturday, Apr 414πŸƒπŸ»32
Sunday, Apr 56πŸ‹πŸ»2
Monday, Apr 64Arm
Tuesday, Apr 72200
Wednesday, Apr 8REST
Thursday, Apr 915Yoga🏊🏻2200
Friday, Apr 104Theory of a Deadman🚴🏻15
Saturday, Apr 1110πŸƒπŸ»24
Sunday, Apr 126πŸ‹πŸ»2
RecoveryMonday, Apr 13REST
Tuesday, Apr 141600
Wednesday, Apr 153Yoga
Thursday, Apr 16Disney WorldREST🏊🏻1600
Friday, Apr 17Disney WorldStar Wars 5k🚴🏻0
Saturday, Apr 18Disney WorldRESTπŸƒπŸ»19
Sunday, Apr 19Disney WorldStar Wars Half MarathonπŸ‹πŸ»1