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, Jan 7
Tuesday, Jan 86
Wednesday, Jan 92000Bob Seger Concert
Thursday, Jan 1015🏊🏻5000
Friday, Jan 113000🚴🏻15
Saturday, Jan 1218πŸƒπŸ»28
Sunday, Jan 134πŸ‹πŸ»0
Monday, Jan 142000
Tuesday, Jan 15REST
Wednesday, Jan 16REST
Thursday, Jan 17REST🏊🏻3600
Friday, Jan 181600🚴🏻15
Saturday, Jan 1915Stuart's Birthday PartyπŸƒπŸ»0
Sunday, Jan 20RESTπŸ‹πŸ»0
2Monday, Jan 214Arm
Tuesday, Jan 22REST
Wednesday, Jan 234
Thursday, Jan 24REST🏊🏻0
Friday, Jan 25REST🚴🏻0
Saturday, Jan 26RESTπŸƒπŸ»8
Sunday, Jan 27RESTπŸ‹πŸ»1
Monday, Jan 28REST
Tuesday, Jan 29REST
Wednesday, Jan 30REST
Thursday, Jan 31REST🏊🏻0
Friday, Feb 1REST🚴🏻0
Saturday, Feb 2RESTπŸƒπŸ»0
Sunday, Feb 3RESTπŸ‹πŸ»0
3Monday, Feb 4REST
Tuesday, Feb 5REST
Wednesday, Feb 6REST
Thursday, Feb 7REST🏊🏻0
Friday, Feb 84🚴🏻0
Saturday, Feb 95th Line 5kπŸƒπŸ»11
Sunday, Feb 107πŸ‹πŸ»0
Monday, Feb 11REST
Tuesday, Feb 12REST
Wednesday, Feb 132000
Thursday, Feb 146🏊🏻4000
Friday, Feb 152000🚴🏻0
Saturday, Feb 1610πŸƒπŸ»29
Sunday, Feb 1713πŸ‹πŸ»0
4Monday, Feb 18
Tuesday, Feb 191600
Wednesday, Feb 20REST
Thursday, Feb 21Yoga🏊🏻4100
Friday, Feb 222500🚴🏻0
Saturday, Feb 2313πŸƒπŸ»23
Sunday, Feb 2410πŸ‹πŸ»1
Monday, Feb 25
Tuesday, Feb 26Shinedown/Papa Roach Concert
Wednesday, Feb 27
Thursday, Feb 28Yoga🏊🏻2000
Friday, Mar 12000🚴🏻0
Saturday, Mar 215πŸƒπŸ»25
Sunday, Mar 310πŸ‹πŸ»1
5Monday, Mar 4
Tuesday, Mar 5
Wednesday, Mar 6REST
Thursday, Mar 7Yoga🏊🏻0
Friday, Mar 8🚴🏻0
Saturday, Mar 913πŸƒπŸ»13
Sunday, Mar 10Heart Mini MarathonπŸ‹πŸ»1
Monday, Mar 11
Tuesday, Mar 12
Wednesday, Mar 13
Thursday, Mar 14Yoga🏊🏻1200
Friday, Mar 1541200🚴🏻4
Saturday, Mar 16Seamus O'Possum's Thirty Kilometer Trail FootraceπŸƒπŸ»10
Sunday, Mar 1710πŸ‹πŸ»1
6Monday, Mar 18Weezer/Pixies Concert
Tuesday, Mar 19
Wednesday, Mar 20
Thursday, Mar 212500Disney World🏊🏻2500
Friday, Mar 22Disney World🚴🏻0
Saturday, Mar 23Disney WorldπŸƒπŸ»0
Sunday, Mar 24Disney WorldπŸ‹πŸ»0
Monday, Mar 25Disney World10
Tuesday, Mar 26Disney World
Wednesday, Mar 27Disney World
Thursday, Mar 28Disney World🏊🏻0
Friday, Mar 29Disney World🚴🏻0
Saturday, Mar 30Disney WorldπŸƒπŸ»25
Sunday, Mar 3115πŸ‹πŸ»0
6Monday, Apr 1
Tuesday, Apr 2
Wednesday, Apr 3
Thursday, Apr 4Yoga🏊🏻0
Friday, Apr 5🚴🏻0
Saturday, Apr 6Forget the PR Mohican 50kπŸƒπŸ»3
Sunday, Apr 7Recovery3πŸ‹πŸ»1
Monday, Apr 8REST
Tuesday, Apr 9
Wednesday, Apr 10
Thursday, Apr 11Yoga🏊🏻0
Friday, Apr 12🚴🏻0
Saturday, Apr 13πŸƒπŸ»0
Sunday, Apr 14πŸ‹πŸ»1