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.

Cycle
Day
Morning
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Evening
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1Monday, May 28Zone 315
Tuesday, May 29Zone 370
Wednesday, May 30Zone 340
Thursday, May 31Zone 36.2🏊🏻2000
Friday, Jun 1REST🚴🏻140
Saturday, Jun 2Zone 2200030πŸƒπŸ»30.2
Sunday, Jun 3Zone 29πŸ‹πŸ»0
Monday, Jun 4REST
Tuesday, Jun 5Zone 36.2
Wednesday, Jun 6Zone 32500
Thursday, Jun 7Zone 2-325DMB Concert🏊🏻6100
Friday, Jun 8Zone 216004🚴🏻55
Saturday, Jun 9Work Deployment30S&CπŸƒπŸ»18.2
Sunday, Jun 10Zone 220008πŸ‹πŸ»1
2Monday, Jun 11Easy600S&C
Tuesday, Jun 12Zone 2-316Zone 3-46.2
Wednesday, Jun 13Zone 3-42500
Thursday, Jun 14Zone 3-427Zone 24Yoga🏊🏻5600
Friday, Jun 15Zone 22500🚴🏻108
Saturday, Jun 16Muddy MiniπŸƒπŸ»24.3
Sunday, Jun 17Zone 265πŸ‹πŸ»2
Monday, Jun 18Zone 21650
Tuesday, Jun 19Zone 46.2Zone 1-220
Wednesday, Jun 20Zone 32500
Thursday, Jun 21Zone 320Zone 24Yoga🏊🏻8150
Friday, Jun 22Zone 2-32500Easy3🚴🏻94.8
Saturday, Jun 23Cardinal Team Ride30πŸƒπŸ»19.4
Sunday, Jun 24MingoManπŸ‹πŸ»1
3Monday, Jun 25REST
Tuesday, Jun 26Zone 36.2
Wednesday, Jun 27Zone 32500S&C
Thursday, Jun 28Zone 3254🏊🏻6500
Friday, Jun 29Zone 2-325003S&C🚴🏻90
Saturday, Jun 30Zone 2-350Zone 215πŸƒπŸ»21.2
Sunday, Jul 1Zone 2-315008πŸ‹πŸ»2
Monday, Jul 2Bike Accident 😒18
Tuesday, Jul 3Bike Accident Recovery
Wednesday, Jul 4Bike Accident Recovery
Thursday, Jul 5Bike Accident Recovery🏊🏻0
Friday, Jul 6Bike Accident Recovery🚴🏻18
Saturday, Jul 7Bike Accident RecoveryπŸƒπŸ»0
Sunday, Jul 8Bike Accident RecoveryπŸ‹πŸ»0
4Monday, Jul 9Bike Accident Recovery
Tuesday, Jul 10Bike Accident Recovery
Wednesday, Jul 11Bike Accident Recovery
Thursday, Jul 12Bike Accident Recovery🏊🏻0
Friday, Jul 13Bike Accident Recovery🚴🏻0
Saturday, Jul 14Bike Accident RecoveryπŸƒπŸ»0
Sunday, Jul 15Bike Accident RecoveryπŸ‹πŸ»0
Monday, Jul 16Bike Accident Recovery
Tuesday, Jul 17Bike Accident Recovery
Wednesday, Jul 18Bike Accident Recovery
Thursday, Jul 19Bike Accident Recovery🏊🏻2000
Friday, Jul 20Zone 22000🚴🏻50
Saturday, Jul 21Zone 46πŸƒπŸ»6
Sunday, Jul 22Cardinal Team Ride50πŸ‹πŸ»0
5Monday, Jul 23Zone 35
Tuesday, Jul 24Zone 330
Wednesday, Jul 25Zone 3-42500Zone 218
Thursday, Jul 26Zone 27.5🏊🏻4400
Friday, Jul 27Zone 3-44Zone 215🚴🏻150.5
Saturday, Jul 28Undie Run162Zone 28πŸƒπŸ»24.1
Sunday, Jul 29IRONMAN 70.3 OhioπŸ‹πŸ»0
Monday, Jul 30REST
Tuesday, Jul 31Zone 38Zone 225
Wednesday, Aug 1Zone 3-42500
Thursday, Aug 2Zone 430Dublin Irish Festival 5k🏊🏻7150
Friday, Aug 3Zone 2-33000Pelotonia Opening Ceremonies🚴🏻155
Saturday, Aug 4Pelotonia - 100 Mile RouteπŸƒπŸ»19.1
Sunday, Aug 5Zone 2-316508πŸ‹πŸ»0
6Monday, Aug 6REST
Tuesday, Aug 7Zone 45
Wednesday, Aug 8Zone 42500S&C
Thursday, Aug 9Zone 430Zone 2-34Yoga🏊🏻7500
Friday, Aug 10Zone 2-33000🚴🏻100
Saturday, Aug 11Race Pace2000703.1Smashing Pumpkins ConcertπŸƒπŸ»25.1
Sunday, Aug 12Zone 2-313πŸ‹πŸ»2
Monday, Aug 13REST
Tuesday, Aug 14Zone 46.2
Wednesday, Aug 15Zone 43000
Thursday, Aug 16Zone 430Zone 2-34Yoga🏊🏻8500
Friday, Aug 17Zone 33500🚴🏻125
Saturday, Aug 18Zone 3954πŸƒπŸ»29.2
Sunday, Aug 19Zone 2200015πŸ‹πŸ»1
7Monday, Aug 20S&C
Tuesday, Aug 21Zone 48
Wednesday, Aug 22Zone 43500
Thursday, Aug 23Zone 425Zone 2-34Yoga🏊🏻7000
Friday, Aug 24Zone 33500🚴🏻155
Saturday, Aug 25Zone 31303πŸƒπŸ»33
Sunday, Aug 26Zone 2-318πŸ‹πŸ»2
Monday, Aug 27REST
Tuesday, Aug 28Zone 3-46.2S&C
Wednesday, Aug 29Zone 3-43000
Thursday, Aug 30Zone 3-425Zone 2-35🏊🏻8000
Friday, Aug 31Zone 2-35000🚴🏻160
Saturday, Sep 1Zone 2-3135πŸƒπŸ»24.3
Sunday, Sep 2Zone 2-313.1πŸ‹πŸ»1
8Monday, Sep 3Zone 22500
Tuesday, Sep 4Zone 410Massage
Wednesday, Sep 5Zone 220Zone 43000
Thursday, Sep 6Zone 425Zone 3-44S&C🏊🏻8500
Friday, Sep 7Zone 3-43000🚴🏻163
Saturday, Sep 8Zone 3-41182πŸƒπŸ»34
Sunday, Sep 9Progressive18πŸ‹πŸ»2
Monday, Sep 10Zone 22000
Tuesday, Sep 11Zone 1-220
Wednesday, Sep 12Zone 430002.5Runnerversary3.5
Thursday, Sep 13Zone 3-4254Yoga🏊🏻9000
Friday, Sep 14Zone 24000🚴🏻157
Saturday, Sep 15Zone 3-41123πŸƒπŸ»33
Sunday, Sep 16Zone 3-420πŸ‹πŸ»1
9Monday, Sep 17REST
Tuesday, Sep 18Zone 3-4304
Wednesday, Sep 19Zone 36.2
Thursday, Sep 20Zone 320Yoga🏊🏻6000
Friday, Sep 21S&CZone 3-46000🚴🏻130
Saturday, Sep 22John Glenn International Runway 5kZone 2-380πŸƒπŸ»36.3
Sunday, Sep 23Zone 322πŸ‹πŸ»2
Monday, Sep 24Zone 2-33000
Tuesday, Sep 25Zone 4204
Wednesday, Sep 26Zone 33500Zone 2-320
Thursday, Sep 27Zone 38S&C🏊🏻9000
Friday, Sep 28REST🚴🏻120
Saturday, Sep 29Zone 32500804πŸƒπŸ»34
Sunday, Sep 30Zone 3-418πŸ‹πŸ»1
10Monday, Oct 1Zone 2-32500
Tuesday, Oct 2Zone 3204
Wednesday, Oct 3Zone 3-43000Zone 2-320
Thursday, Oct 4Zone 3-48Yoga🏊🏻8000
Friday, Oct 5PRB Release?Zone 3-42500🚴🏻90
Saturday, Oct 6Zone 3504πŸƒπŸ»27
Sunday, Oct 7Zone 311πŸ‹πŸ»1
Monday, Oct 8Zone 2-32500
Tuesday, Oct 9Zone 320Zone 2-34Massage
Wednesday, Oct 10Zone 3-41500Zone 2-320
Thursday, Oct 11Zone 2-35Yoga🏊🏻8860
Friday, Oct 12Zone 2152🚴🏻167
Saturday, Oct 13Zone 2-310002πŸƒπŸ»39.22
Sunday, Oct 14IRONMAN LouisvilleπŸ‹πŸ»2