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»
1Monday, Apr 224
Tuesday, Apr 236
Wednesday, Apr 2415
Thursday, Apr 2530🏊🏻0
Friday, Apr 26🚴🏻45
Saturday, Apr 27RESTπŸƒπŸ»26
Sunday, Apr 28Chicago16πŸ‹πŸ»0
Monday, Apr 29REST
Tuesday, Apr 306
Wednesday, May 1REST
Thursday, May 24🏊🏻0
Friday, May 33🚴🏻35
Saturday, May 420πŸƒπŸ»33
Sunday, May 535πŸ‹πŸ»0
2Monday, May 615
Tuesday, May 74Prism Concert
Wednesday, May 815
Thursday, May 94🏊🏻2000
Friday, May 102000🚴🏻30
Saturday, May 11Rugged Maniac3πŸƒπŸ»11
Sunday, May 12REST... or houseworkπŸ‹πŸ»0
Monday, May 134
Tuesday, May 1420
Wednesday, May 15REST
Thursday, May 16610Yoga🏊🏻0
Friday, May 17636🚴🏻48
Saturday, May 18Playin' Possum 50kπŸƒπŸ»38
Sunday, May 19RESTπŸ‹πŸ»1
3Monday, May 20Recovery4
Tuesday, May 2115
Wednesday, May 22Appocolyptica3
Thursday, May 234Yoga🏊🏻2000
Friday, May 2442000🚴🏻60
Saturday, May 2530πŸƒπŸ»21
Sunday, May 26156πŸ‹πŸ»1
Monday, May 2750
Tuesday, May 28664
Wednesday, May 292000
Thursday, May 30664Yoga🏊🏻5000
Friday, May 313000🚴🏻124
Saturday, Jun 1503πŸƒπŸ»24
Sunday, Jun 213πŸ‹πŸ»1
4Monday, Jun 32500
Tuesday, Jun 4620
Wednesday, Jun 5REST
Thursday, Jun 6663Yoga🏊🏻7500
Friday, Jun 73000🚴🏻98
Saturday, Jun 8603πŸƒπŸ»21
Sunday, Jun 9200015πŸ‹πŸ»1
Monday, Jun 10664
Tuesday, Jun 11620
Wednesday, Jun 122000
Thursday, Jun 13664Yoga🏊🏻6000
Friday, Jun 144000🚴🏻110
Saturday, Jun 15604πŸƒπŸ»25
Sunday, Jun 1613πŸ‹πŸ»1
5Monday, Jun 172500
Tuesday, Jun 1866
Wednesday, Jun 19REST
Thursday, Jun 20663Yoga🏊🏻5000
Friday, Jun 212500🚴🏻54
Saturday, Jun 22304πŸƒπŸ»17
Sunday, Jun 2310πŸ‹πŸ»1
Monday, Jun 242000
Tuesday, Jun 2566
Wednesday, Jun 26REST
Thursday, Jun 27663Yoga🏊🏻5900
Friday, Jun 282000🚴🏻80
Saturday, Jun 29Toledo3πŸƒπŸ»19
Sunday, Jun 30IRONMAN 70.3 SteelheadπŸ‹πŸ»1
6Monday, Jul 1Steelhead4
Tuesday, Jul 2
Wednesday, Jul 3
Thursday, Jul 43Yoga🏊🏻0
Friday, Jul 5🚴🏻0
Saturday, Jul 6πŸƒπŸ»7
Sunday, Jul 7πŸ‹πŸ»1
Monday, Jul 8
Tuesday, Jul 9
Wednesday, Jul 10
Thursday, Jul 114Yoga🏊🏻0
Friday, Jul 12🚴🏻0
Saturday, Jul 13πŸƒπŸ»4
Sunday, Jul 14πŸ‹πŸ»1
6Monday, Jul 15
Tuesday, Jul 16
Wednesday, Jul 17
Thursday, Jul 183Yoga🏊🏻0
Friday, Jul 19🚴🏻0
Saturday, Jul 20πŸƒπŸ»3
Sunday, Jul 21TriFit ChallengeπŸ‹πŸ»1
Monday, Jul 22
Tuesday, Jul 23
Wednesday, Jul 24
Thursday, Jul 253Yoga🏊🏻0
Friday, Jul 26🚴🏻0
Saturday, Jul 27πŸƒπŸ»3
Sunday, Jul 28πŸ‹πŸ»1