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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🚴🏻
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πŸ‹πŸ»
Evening
🏊🏻
🚴🏻
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1Monday, Nov 12Zone 34
Tuesday, Nov 13Zone 315
Wednesday, Nov 14MassageZone 361500
Thursday, Nov 151600🏊🏻1600-1266
Friday, Nov 16Zone 34🚴🏻40-236.1
Saturday, Nov 17Zone 310πŸƒπŸ»24-2.1
Sunday, Nov 18Zone 425πŸ‹πŸ»0
Monday, Nov 194
Tuesday, Nov 206
Wednesday, Nov 212000
Thursday, Nov 223Yoga🏊🏻2000
Friday, Nov 234🚴🏻20
Saturday, Nov 2413πŸƒπŸ»34
Sunday, Nov 25420πŸ‹πŸ»1
2Monday, Nov 26REST
Tuesday, Nov 271600
Wednesday, Nov 286
Thursday, Nov 29Thanksgiving3.1🏊🏻1600
Friday, Nov 3020🚴🏻20
Saturday, Dec 110πŸƒπŸ»25.1
Sunday, Dec 26πŸ‹πŸ»0
Monday, Dec 3REST
Tuesday, Dec 46
Wednesday, Dec 52000
Thursday, Dec 63Yoga🏊🏻2000
Friday, Dec 76🚴🏻0
Saturday, Dec 815πŸƒπŸ»36
Sunday, Dec 96πŸ‹πŸ»1
3Monday, Dec 104
Tuesday, Dec 116
Wednesday, Dec 121600
Thursday, Dec 133Yoga🏊🏻1600
Friday, Dec 146🚴🏻0
Saturday, Dec 1513πŸƒπŸ»32
Sunday, Dec 16RESTπŸ‹πŸ»1
Monday, Dec 174
Tuesday, Dec 186
Wednesday, Dec 1920004
Thursday, Dec 203Yoga🏊🏻2000
Friday, Dec 216🚴🏻0
Saturday, Dec 2210πŸƒπŸ»33
Sunday, Dec 23RESTπŸ‹πŸ»1
4Monday, Dec 243
Tuesday, Dec 254
Wednesday, Dec 261600
Thursday, Dec 273🏊🏻1600
Friday, Dec 283🚴🏻0
Saturday, Dec 29RESTπŸƒπŸ»26
Sunday, Dec 3013πŸ‹πŸ»0
Monday, Dec 313
Tuesday, Jan 11st on the 1st?4
Wednesday, Jan 2
Thursday, Jan 3🏊🏻0
Friday, Jan 4🚴🏻0
Saturday, Jan 513πŸƒπŸ»26
Sunday, Jan 66πŸ‹πŸ»0
5Monday, Jan 7
Tuesday, Jan 86
Wednesday, Jan 9
Thursday, Jan 10🏊🏻0
Friday, Jan 11🚴🏻0
Saturday, Jan 12πŸƒπŸ»6
Sunday, Jan 13πŸ‹πŸ»0
Monday, Jan 14REST
Tuesday, Jan 15
Wednesday, Jan 16
Thursday, Jan 17🏊🏻0
Friday, Jan 18🚴🏻0
Saturday, Jan 19πŸƒπŸ»0
Sunday, Jan 20πŸ‹πŸ»0