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
🏊🏻
🚴🏻
πŸƒπŸ»
πŸ‹πŸ»
Evening
🏊🏻
🚴🏻
πŸƒπŸ»
πŸ‹πŸ»
1Monday, May 215
Tuesday, May 226Blue Jackets Game
Wednesday, May 235Arm/
Core
Thursday, May 24RESTBand Concert🏊🏻1625
Friday, May 25Laps and Drills16255🚴🏻0
Saturday, May 26Long Run14πŸƒπŸ»41
Sunday, May 27Snow Trail Run6πŸ‹πŸ»1
Monday, May 28REST
Tuesday, May 296
Wednesday, May 30Snow Run6Yoga
Thursday, May 3120🏊🏻0
Friday, Jun 16🚴🏻20
Saturday, Jun 2Long Run14πŸƒπŸ»43
Sunday, Jun 3Long Run11πŸ‹πŸ»1
2Monday, Jun 4REST
Tuesday, Jun 5Tempo6
Wednesday, Jun 630
Thursday, Jun 743🏊🏻2500
Friday, Jun 8Laps and Drills2500🚴🏻30
Saturday, Jun 9Long Run14πŸƒπŸ»35
Sunday, Jun 108YogaπŸ‹πŸ»1
Monday, Jun 11Row/
Arm
Tuesday, Jun 129
Wednesday, Jun 1325
Thursday, Jun 146🏊🏻0
Friday, Jun 15Play @ 7:30pm8🚴🏻25
Saturday, Jun 167πŸƒπŸ»46
Sunday, Jun 17Long Run16πŸ‹πŸ»1
3Monday, Jun 18Recovery3Yoga
Tuesday, Jun 19REST
Wednesday, Jun 206Adobe Happy Hour
Thursday, Jun 21RESTJazz Band Concert🏊🏻0
Friday, Jun 22Tempo6🚴🏻0
Saturday, Jun 23Hills10πŸƒπŸ»45
Sunday, Jun 24Long Run20πŸ‹πŸ»1
Monday, Jun 25REST
Tuesday, Jun 26Intervals6
Wednesday, Jun 27Progressive4Arm/
Core
Thursday, Jun 28Yoga🏊🏻0
Friday, Jun 298CBJ vs. DET @ 7pm🚴🏻0
Saturday, Jun 308DST Begins/18.1 DeploymentπŸƒπŸ»41
Sunday, Jul 1Long Run15πŸ‹πŸ»2
4Monday, Jul 2Tempo6
Tuesday, Jul 3REST
Wednesday, Jul 4Pi Day203.14
Thursday, Jul 5Progressive3Yoga🏊🏻1600
Friday, Jul 6Easy Run4Easy Laps1600🚴🏻20
Saturday, Jul 7Seamus O'Possum 30kπŸƒπŸ»47.88
Sunday, Jul 8Mini Heart Half MarathonπŸ‹πŸ»1
Monday, Jul 9REST
Tuesday, Jul 10Row/
Core
Wednesday, Jul 1125
Thursday, Jul 123Yoga🏊🏻0
Friday, Jul 13Massage6🚴🏻25
Saturday, Jul 14Long Run20πŸƒπŸ»29
Sunday, Jul 15RecoveryπŸ‹πŸ»2
5Monday, Jul 16Recovery
Tuesday, Jul 17Recovery
Wednesday, Jul 18Recovery
Thursday, Jul 194Yoga🏊🏻0
Friday, Jul 206🚴🏻0
Saturday, Jul 21Long Run18πŸƒπŸ»36
Sunday, Jul 228πŸ‹πŸ»1
Monday, Jul 23REST
Tuesday, Jul 246Leg
Wednesday, Jul 25Tempo4
Thursday, Jul 26Yoga🏊🏻0
Friday, Jul 27Progressive6🚴🏻0
Saturday, Jul 28Long Run10πŸƒπŸ»46
Sunday, Jul 29Long Run20πŸ‹πŸ»2
6Monday, Jul 30Tempo6
Tuesday, Jul 314
Wednesday, Aug 16
Thursday, Aug 220🏊🏻0
Friday, Aug 3Long Run22🚴🏻20
Saturday, Aug 4RESTπŸƒπŸ»44
Sunday, Aug 56πŸ‹πŸ»0
Monday, Aug 68
Tuesday, Aug 7Progressive5Core
Wednesday, Aug 84
Thursday, Aug 9Steady4Yoga🏊🏻0
Friday, Aug 106🚴🏻0
Saturday, Aug 11Long Run12πŸƒπŸ»59
Sunday, Aug 12Long Run20πŸ‹πŸ»2
7Monday, Aug 13Tempo6
Tuesday, Aug 144
Wednesday, Aug 156
Thursday, Aug 1620🏊🏻0
Friday, Aug 17Long Run22🚴🏻20
Saturday, Aug 18RESTπŸƒπŸ»44
Sunday, Aug 196πŸ‹πŸ»0
Monday, Aug 208
Tuesday, Aug 21Progressive5Core
Wednesday, Aug 224
Thursday, Aug 23Steady4Yoga🏊🏻0
Friday, Aug 246🚴🏻0
Saturday, Aug 25Long Run12πŸƒπŸ»95.5
Sunday, Aug 26Long Run20πŸ‹πŸ»2
8Monday, Aug 27Tempo6
Tuesday, Aug 284
Wednesday, Aug 296
Thursday, Aug 3020🏊🏻0
Friday, Aug 31Long Run22🚴🏻20
Saturday, Sep 1RESTπŸƒπŸ»44
Sunday, Sep 26πŸ‹πŸ»0
Monday, Sep 38
Tuesday, Sep 4Progressive5Core
Wednesday, Sep 54
Thursday, Sep 6Steady4Yoga🏊🏻0
Friday, Sep 76🚴🏻0
Saturday, Sep 8Long Run12πŸƒπŸ»90.07
Sunday, Sep 9Long Run20πŸ‹πŸ»2
9Monday, Sep 10Tempo6
Tuesday, Sep 114
Wednesday, Sep 126
Thursday, Sep 1320🏊🏻0
Friday, Sep 14Long Run22🚴🏻20
Saturday, Sep 15RESTπŸƒπŸ»44
Sunday, Sep 166πŸ‹πŸ»0
Monday, Sep 178
Tuesday, Sep 18Progressive5Core
Wednesday, Sep 194
Thursday, Sep 20Steady4Yoga🏊🏻0
Friday, Sep 216🚴🏻0
Saturday, Sep 22Long Run12πŸƒπŸ»90.07
Sunday, Sep 23Long Run20πŸ‹πŸ»2
10Monday, Sep 24Tempo6
Tuesday, Sep 254
Wednesday, Sep 266
Thursday, Sep 2720🏊🏻0
Friday, Sep 28Long Run22🚴🏻20
Saturday, Sep 29RESTπŸƒπŸ»44
Sunday, Sep 306πŸ‹πŸ»0
Monday, Oct 18
Tuesday, Oct 2Progressive5Core
Wednesday, Oct 34
Thursday, Oct 4Steady4Yoga🏊🏻0
Friday, Oct 56🚴🏻0
Saturday, Oct 6Long Run12πŸƒπŸ»90.07
Sunday, Oct 7Long Run20πŸ‹πŸ»2
11Monday, Oct 8Recovery4
Tuesday, Oct 9REST
Wednesday, Oct 1020
Thursday, Oct 11Progressive4Yoga🏊🏻2000
Friday, Oct 1262000Core/
Arm
🚴🏻20
Saturday, Oct 13Long Run15πŸƒπŸ»29
Sunday, Oct 14IRONMAN LouisvilleπŸ‹πŸ»2
Monday, Oct 15ACTIVE RECOVERY
Tuesday, Oct 16REST
Wednesday, Oct 17REST
Thursday, Oct 18Progressive3Yoga🏊🏻0
Friday, Oct 19REST🚴🏻0
Saturday, Oct 20RESTπŸƒπŸ»34.07
Sunday, Oct 21RESTπŸ‹πŸ»1