I have spent a lot of time working on different training 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 training 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 Dopey Challenge 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 swimming, biking, running, 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.

1Monday, Jan 295
Tuesday, Jan 306Blue Jackets Game
Wednesday, Jan 315Arm/
Thursday, Feb 1RESTBand Concert🏊🏻1625
Friday, Feb 2Laps and Drills16255🚴🏻0
Saturday, Feb 3Long Run14πŸƒπŸ»41
Sunday, Feb 4Snow Trail Run6πŸ‹πŸ»1
Monday, Feb 5REST
Tuesday, Feb 66
Wednesday, Feb 7Snow Run6Yoga
Thursday, Feb 820🏊🏻0
Friday, Feb 96🚴🏻20
Saturday, Feb 10Long Run14πŸƒπŸ»43
Sunday, Feb 11Long Run11πŸ‹πŸ»1
2Monday, Feb 12REST
Tuesday, Feb 13Tempo6
Wednesday, Feb 1430
Thursday, Feb 1543🏊🏻2500
Friday, Feb 16Laps and Drills2500🚴🏻30
Saturday, Feb 17Long Run14πŸƒπŸ»35
Sunday, Feb 188YogaπŸ‹πŸ»1
Monday, Feb 19Row/
Tuesday, Feb 209
Wednesday, Feb 2125
Thursday, Feb 226🏊🏻0
Friday, Feb 23Play @ 7:30pm8🚴🏻25
Saturday, Feb 247πŸƒπŸ»46
Sunday, Feb 25Long Run16πŸ‹πŸ»1
3Monday, Feb 26Recovery3Yoga
Tuesday, Feb 27REST
Wednesday, Feb 286Adobe Happy Hour
Thursday, Mar 1RESTJazz Band Concert🏊🏻0
Friday, Mar 2Tempo6🚴🏻0
Saturday, Mar 3Hills10πŸƒπŸ»45
Sunday, Mar 4Long Run20πŸ‹πŸ»1
Monday, Mar 5REST
Tuesday, Mar 6Intervals6
Wednesday, Mar 7Progressive4Arm/
Thursday, Mar 8Yoga🏊🏻0
Friday, Mar 98CBJ vs. DET @ 7pm🚴🏻0
Saturday, Mar 108DST Begins/18.1 DeploymentπŸƒπŸ»41
Sunday, Mar 11Long Run15πŸ‹πŸ»2
4Monday, Mar 12Tempo6
Tuesday, Mar 13REST
Wednesday, Mar 14Pi Day203.14
Thursday, Mar 15Progressive3Yoga🏊🏻1600
Friday, Mar 16Easy Run4Easy Laps1600🚴🏻20
Saturday, Mar 17Seamus O'Possum 30kπŸƒπŸ»47.88
Sunday, Mar 18Mini Heart Half MarathonπŸ‹πŸ»1
Monday, Mar 19Recovery4
Tuesday, Mar 20REST
Wednesday, Mar 21Hills625
Thursday, Mar 223Yoga🏊🏻2000
Friday, Mar 2390 min Massage62000🚴🏻25
Saturday, Mar 24Long Run10πŸƒπŸ»47
Sunday, Mar 25Long Run18πŸ‹πŸ»1
5Monday, Mar 26Recovery4Leg
Tuesday, Mar 27REST
Wednesday, Mar 284Progressive6
Thursday, Mar 292000Yoga🏊🏻2000
Friday, Mar 306🚴🏻0
Saturday, Mar 31Hills13πŸƒπŸ»53
Sunday, Apr 1Long Run20πŸ‹πŸ»2
Monday, Apr 2Tempo6
Tuesday, Apr 315Intervals4
Wednesday, Apr 4REST
Thursday, Apr 5Intervals3Yoga🏊🏻0
Friday, Apr 6Progressive6🚴🏻15
Saturday, Apr 7Long Run8πŸƒπŸ»49
Sunday, Apr 8Long Run22πŸ‹πŸ»1
6Monday, Apr 9Recovery6
Tuesday, Apr 10REST
Wednesday, Apr 1125
Thursday, Apr 12Progressive4Yoga🏊🏻2000
Friday, Apr 1362000Core/
Saturday, Apr 14Long Run24πŸƒπŸ»46
Sunday, Apr 156πŸ‹πŸ»2
Monday, Apr 16Tempo6
Tuesday, Apr 17Hills53Core
Wednesday, Apr 18REST
Thursday, Apr 19Intervals4Yoga🏊🏻0
Friday, Apr 20Progresive8🚴🏻0
Saturday, Apr 21Long Run10πŸƒπŸ»56
Sunday, Apr 22Long Run20πŸ‹πŸ»2
7Monday, Apr 23Recovery4
Tuesday, Apr 24REST
Wednesday, Apr 25Hills6Anniversary
Thursday, Apr 26Progressive4Yoga🏊🏻2500
Friday, Apr 2762500Core/
Saturday, Apr 28Long Run13πŸƒπŸ»39
Sunday, Apr 29Brick206πŸ‹πŸ»2
Monday, Apr 30Marathon Pace6
Tuesday, May 120
Wednesday, May 2REST
Thursday, May 3Easy Run3Yoga🏊🏻2000
Friday, May 42000Little Kings Mile🚴🏻20
Saturday, May 5Cincinnati Flying Pig 5k & 10kπŸƒπŸ»45.5
Sunday, May 6Cincinnati Flying Pig MarathonπŸ‹πŸ»1
8Monday, May 7Recovery4
Tuesday, May 8REST
Wednesday, May 920
Thursday, May 10Progressive4Yoga🏊🏻2000
Friday, May 1162000Core/
Saturday, May 12Long Run15πŸƒπŸ»33
Sunday, May 13Mother's Day204πŸ‹πŸ»2
Monday, May 14REST
Tuesday, May 15Recovery4
Wednesday, May 16REST
Thursday, May 17Progressive3Yoga🏊🏻0
Friday, May 18Easy Run4🚴🏻0
Saturday, May 19Playin' Possum 50kπŸƒπŸ»42.07
Sunday, May 20ACTIVE RECOVERYπŸ‹πŸ»1