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 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 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»
Acclaimation: Cycle 1Monday, Mar 87
Tuesday, Mar 915
Wednesday, Mar 104
Thursday, Mar 11REST🏊🏻0
Friday, Mar 124🚴🏻15
Saturday, Mar 1316πŸƒπŸ»31
Sunday, Mar 14RESTRESTπŸ‹πŸ»0
Monday, Mar 155
Tuesday, Mar 1618
Wednesday, Mar 174
Thursday, Mar 18RESTREST🏊🏻0
Friday, Mar 19RESTREST🚴🏻18
Saturday, Mar 20TravelRESTRESTπŸƒπŸ»13
Sunday, Mar 21Disney World4πŸ‹πŸ»0
Monday, Mar 22Disney WorldRESTREST
Tuesday, Mar 23Disney WorldRESTREST
Wednesday, Mar 24Disney World6
Thursday, Mar 25Disney WorldRESTREST🏊🏻0
Friday, Mar 26Disney WorldRESTREST🚴🏻0
Saturday, Mar 27TravelRESTRESTπŸƒπŸ»6
Sunday, Mar 28SickRESTRESTπŸ‹πŸ»0
Acclaimation: Cycle 2Monday, Mar 29SickRESTREST
Tuesday, Mar 30SickRESTREST
Wednesday, Mar 31SickRESTREST
Thursday, Apr 1SickRESTREST🏊🏻0
Friday, Apr 2SickRESTREST🚴🏻0
Saturday, Apr 3SickRESTRESTπŸƒπŸ»0
Sunday, Apr 4SickRESTRESTπŸ‹πŸ»0
Monday, Apr 55
Tuesday, Apr 64
Wednesday, Apr 74
Thursday, Apr 8RESTREST🏊🏻0
Friday, Apr 9RESTREST🚴🏻0
Saturday, Apr 1013πŸƒπŸ»26
Sunday, Apr 11RESTRESTπŸ‹πŸ»0
Monday, Apr 125
Tuesday, Apr 1320
Wednesday, Apr 145
Thursday, Apr 15RESTREST🏊🏻1200
Friday, Apr 1641200🚴🏻44
Saturday, Apr 1716πŸƒπŸ»26
Sunday, Apr 1820πŸ‹πŸ»0
Buid: Cycle 3Monday, Apr 194Arm
Tuesday, Apr 2015
Wednesday, Apr 21Covid Vacine4REST
Thursday, Apr 22RESTREST🏊🏻0
Friday, Apr 233🚴🏻15
Saturday, Apr 2413πŸƒπŸ»24
Sunday, Apr 25TravelRESTRESTπŸ‹πŸ»1
Monday, Apr 26Cancun10
Tuesday, Apr 27Cancun3Arm
Wednesday, Apr 28Cancun3
Thursday, Apr 29Cancun3🏊🏻0
Friday, Apr 30Cancun10🚴🏻0
Saturday, May 1Cancun3πŸƒπŸ»32
Sunday, May 2TravelRESTRESTπŸ‹πŸ»1
Monday, May 34Arm
Tuesday, May 420
Wednesday, May 515
Thursday, May 661200🏊🏻1200
Friday, May 73🚴🏻35
Saturday, May 8Friends Marathon26.2πŸƒπŸ»39.2
Sunday, May 9RESTRESTπŸ‹πŸ»1
Build: Cycle 4Monday, May 105
Tuesday, May 11
Wednesday, May 12Yoga
Thursday, May 13RESTREST🏊🏻1600
Friday, May 141600🚴🏻30
Saturday, May 15303πŸƒπŸ»8
Sunday, May 16πŸ‹πŸ»1
Monday, May 17
Tuesday, May 181200
Wednesday, May 19Yoga
Thursday, May 20RESTREST🏊🏻2800
Friday, May 211600🚴🏻40
Saturday, May 22403πŸƒπŸ»3
Sunday, May 23πŸ‹πŸ»1
Monday, May 24
Tuesday, May 25
Wednesday, May 26Yoga
Thursday, May 27RESTREST🏊🏻1600
Friday, May 281600🚴🏻60
Saturday, May 2960πŸƒπŸ»13
Sunday, May 3013πŸ‹πŸ»1
Recovery: Cycle 5Monday, May 31Memorial Day30
Tuesday, Jun 116006
Wednesday, Jun 2RESTREST
Thursday, Jun 3🏊🏻3604
Friday, Jun 4442000🚴🏻70
Saturday, Jun 540πŸƒπŸ»23
Sunday, Jun 613πŸ‹πŸ»0
Monday, Jun 7
Tuesday, Jun 8RESTREST
Wednesday, Jun 9Yoga
Thursday, Jun 10🏊🏻0
Friday, Jun 11🚴🏻50
Saturday, Jun 1250πŸƒπŸ»13
Sunday, Jun 1313πŸ‹πŸ»1
Monday, Jun 14
Tuesday, Jun 15
Wednesday, Jun 16Yoga
Thursday, Jun 17Arm🏊🏻0
Friday, Jun 18Birthday🚴🏻0
Saturday, Jun 19πŸƒπŸ»0
Sunday, Jun 20πŸ‹πŸ»2