I have spent a lot of time working on different 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 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, Jené 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 , 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.