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
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πŸ‹πŸ»
Evening
🏊🏻
🚴🏻
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1Monday, Nov 111600
Tuesday, Nov 123Core
Wednesday, Nov 134Yoga
Thursday, Nov 141200🏊🏻2800
Friday, Nov 15Band Banquet🚴🏻0
Saturday, Nov 164πŸƒπŸ»20
Sunday, Nov 17Hot Chocolate 15kπŸ‹πŸ»2
Monday, Nov 182000
Tuesday, Nov 193Arm
Wednesday, Nov 203Yoga
Thursday, Nov 214CBJ vs. Detroit🏊🏻3600
Friday, Nov 22Date Night - TerriREST🚴🏻0
Saturday, Nov 231600πŸƒπŸ»16
Sunday, Nov 246πŸ‹πŸ»2
RecoveryMonday, Nov 251200
Tuesday, Nov 26MassageREST
Wednesday, Nov 2731200
Thursday, Nov 28ThanksgivingFlying Feather 4 Miler🏊🏻2400
Friday, Nov 29VacationREST🚴🏻0
Saturday, Nov 30VacationRESTπŸƒπŸ»10
Sunday, Dec 1Vacation3πŸ‹πŸ»0
2Monday, Dec 2Vacation10004
Tuesday, Dec 3Vacation10002
Wednesday, Dec 4Vacation3
Thursday, Dec 5VacationREST🏊🏻2000
Friday, Dec 6Vacation3🚴🏻0
Saturday, Dec 7Vacation3πŸƒπŸ»18
Sunday, Dec 8Vacation3πŸ‹πŸ»0
Monday, Dec 91600
Tuesday, Dec 102Leg
Wednesday, Dec 1110Yoga
Thursday, Dec 122000🏊🏻3600
Friday, Dec 13Date Night - JoshREST🚴🏻30
Saturday, Dec 148πŸƒπŸ»10
Sunday, Dec 1520πŸ‹πŸ»2
RecoveryMonday, Dec 161200
Tuesday, Dec 17REST
Wednesday, Dec 183Yoga
Thursday, Dec 191600🏊🏻2800
Friday, Dec 20ToledoREST🚴🏻0
Saturday, Dec 21Dutridge Chirstmas6πŸƒπŸ»15
Sunday, Dec 22Augustyniak Christmas?6πŸ‹πŸ»1
3Monday, Dec 231600
Tuesday, Dec 243Arm
Wednesday, Dec 25ChristmasREST
Thursday, Dec 262000🏊🏻3600
Friday, Dec 273Core🚴🏻25
Saturday, Dec 2810πŸƒπŸ»16
Sunday, Dec 2925πŸ‹πŸ»2
Monday, Dec 301600
Tuesday, Dec 314
Wednesday, Jan 1First on the First 5k
Thursday, Jan 2REST🏊🏻3600
Friday, Jan 32000🚴🏻25
Saturday, Jan 410CBJ vs. SJπŸƒπŸ»17
Sunday, Jan 525πŸ‹πŸ»0
RecoveryMonday, Jan 61200
Tuesday, Jan 7REST
Wednesday, Jan 84Yoga
Thursday, Jan 92Core🏊🏻3200
Friday, Jan 10REST🚴🏻15
Saturday, Jan 112000πŸƒπŸ»6
Sunday, Jan 1215πŸ‹πŸ»2
4Monday, Jan 132000
Tuesday, Jan 143Core
Wednesday, Jan 154Yoga
Thursday, Jan 16REST🏊🏻2000
Friday, Jan 17Date Night - Terri3Arm🚴🏻25
Saturday, Jan 1810πŸƒπŸ»20
Sunday, Jan 1925πŸ‹πŸ»3
Monday, Jan 202000
Tuesday, Jan 213Leg
Wednesday, Jan 224Yoga
Thursday, Jan 23REST🏊🏻2000
Friday, Jan 243Arm🚴🏻30
Saturday, Jan 2510πŸƒπŸ»20
Sunday, Jan 2630πŸ‹πŸ»3
RecoveryMonday, Jan 271600
Tuesday, Jan 28REST
Wednesday, Jan 293Yoga
Thursday, Jan 303Core🏊🏻3600
Friday, Jan 31Date Night - JoshREST🚴🏻20
Saturday, Feb 12000πŸƒπŸ»6
Sunday, Feb 220πŸ‹πŸ»2