I have spent a lot of time working on different 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 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 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 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 , 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 2118
Wednesday, May 22REST
Thursday, May 23REST🏊🏻0
Friday, May 24REST🚴🏻18
Saturday, May 256πŸƒπŸ»20
Sunday, May 2610πŸ‹πŸ»0
Monday, May 27REST
Tuesday, May 2814
Wednesday, May 29Hills6
Thursday, May 304Yoga🏊🏻3500
Friday, May 312000🚴🏻70
Saturday, Jun 1503πŸƒπŸ»20
Sunday, Jun 2131500πŸ‹πŸ»1
4Monday, Jun 32500
Tuesday, Jun 46250020
Wednesday, Jun 5REST
Thursday, Jun 610Pelotonia on the Patio6🏊🏻7000
Friday, Jun 76200018🚴🏻126
Saturday, Jun 8602πŸƒπŸ»17
Sunday, Jun 915πŸ‹πŸ»0
Monday, Jun 10REST
Tuesday, Jun 1125
Wednesday, Jun 126
Thursday, Jun 134Yoga🏊🏻2000
Friday, Jun 1466🚴🏻87
Saturday, Jun 155032000πŸƒπŸ»26
Sunday, Jun 1613πŸ‹πŸ»1
5Monday, Jun 17REST
Tuesday, Jun 18REST
Wednesday, Jun 1962000
Thursday, Jun 204Yoga🏊🏻5000
Friday, Jun 21630006🚴🏻52
Saturday, Jun 2240πŸƒπŸ»20
Sunday, Jun 2310πŸ‹πŸ»1
Monday, Jun 242000
Tuesday, Jun 25620
Wednesday, Jun 26REST
Thursday, Jun 274Yoga🏊🏻5400
Friday, Jun 281000152🚴🏻107
Saturday, Jun 29Toledo500102πŸƒπŸ»21
Sunday, Jun 30IRONMAN 70.3 SteelheadπŸ‹πŸ»1
6Monday, Jul 1Steelhead4
Tuesday, Jul 2REST
Wednesday, Jul 3REST
Thursday, Jul 4Independence Day204🏊🏻0
Friday, Jul 5PTO20🚴🏻100
Saturday, Jul 6PTO60πŸƒπŸ»8
Sunday, Jul 7REST - Disney WorldπŸ‹πŸ»0
Monday, Jul 8Disney World3
Tuesday, Jul 9Disney World3
Wednesday, Jul 10Disney World3
Thursday, Jul 11Disney World3🏊🏻2000
Friday, Jul 12PTO40🚴🏻40
Saturday, Jul 13PTO20006πŸƒπŸ»28
Sunday, Jul 14PTO10πŸ‹πŸ»0
6Monday, Jul 15REST
Tuesday, Jul 16666
Wednesday, Jul 17REST
Thursday, Jul 183Yoga🏊🏻2006
Friday, Jul 192000🚴🏻16
Saturday, Jul 20102πŸƒπŸ»11
Sunday, Jul 21TriFit ChallengeπŸ‹πŸ»1
Monday, Jul 22REST
Tuesday, Jul 23
Wednesday, Jul 24
Thursday, Jul 253Yoga🏊🏻0
Friday, Jul 26🚴🏻0
Saturday, Jul 27πŸƒπŸ»3
Sunday, Jul 28πŸ‹πŸ»1