Long run on Friday?

Way too many hard workouts in there - you don't want hard workouts every day but rather alternate hard and easy days. The main reason to separate long rides and runs is that for IM, those are both going to be key workouts in the week and both are going to harder workouts due to the length.

Right now you're looking at a hard workout on Monday, Tuesday, maybe Wednesday, Thursday, Friday and Sunday. Also, I would sat that for anyone with some experience, unless they are for time savings, you have too many bricks in there as well.

Shane

Monday - I tend to do upper and lower body weights (and core). I'm there for less than an hour. I consider this my off day and it's mainly to help keep my muscles going to help with cramps. I don't consider this a hard day. Weds would be my easy day as well. Although I may be 2-3 things that day, they will all be easy, except for the swim.

As for the bricks....that's just the way I train. I try to have at least 3 swims and 3-4 runs and bikes a week. Although I'm not the fastest guy, I do recover pretty quickly, except at the end where I'm nearing 20 hours/week and the fatigue has added up before my taper. I should also note this is for an IM plan and thus I'm expecting to put in lots of hours again.

Since you have done IM before, you know what your body can handle.

So I'm not really sure what the question is-- are you wondering if the plan works, or specifically about the Friday long run? There's nothing inherently wrong with a Friday long run and it looks like it's well positioned in your week, so the question really is, how is this different from how you've trained before?

Assuming the weights are easy and Wednesday isn't actually a possibly hard day as you had stated, things look at bit better.

Is it possible to move the long run to Thursday? Then you would have Tuesday as a harder day, Wednesday easy, Thursday hard with the long run, Friday easy and the weekend to ride hard one day and long the other with Monday to recover (again, assuming weights are actually easy). This also gives a bit more freedom with the long ride if the weather is supposed to be poor on Sunday and you want to get out on Saturday. Plus, that gives you the chance on the other day to have a solid ride with (presumably) the extra time you have on the weekend.

As to bricks, two a days are great but you will see better results in almost every case if you can separate the two workouts.

Shane

Thanks for advice. You and I was thinking a lot of like. I originally planned to do Thursday but ultimately I knew I wouldn't be able to get off work in time to get 90-180 minute runs in before sun down (more so during winter/spring months). I've done 90 minutes on the treadmill before but that is my limit... My work is pretty open to where, normally, if I work extra hours in the week, I can get off a little early on Friday and thus I thought about switching it up next year.

I'd love to separate the workouts more for the bricks but I can't see spending an extra hour to head to the gym in the morning, unless I can get my butt out of bed at 4am and join a master's swim class. When I swim I run about 20-25 minutes afterwards (lake close by) and bike about 30 minutes later (at home on trainer). That at least gives me some sort of break.

I'm thinking this schedule may work. I still need to finalize Wednesday and Saturday but it's something I can play with next month to test it out before my "real" training starts and test it out. I know my long bike workout this year were pretty poor after a long run day. Good to get used to the fatigue but I had issues just staying in upper Z2 after 3-4 hours sometimes and I always wondered if it was better to get in a harder workout or to get used to biking/running on tired legs.

Why before sundown? I understand if you need to get to bed early but if you don't like the dark I cant help there. I ran up to 2 hours on Friday nights sometimes finishing after midnight in winter conditions. It was uber quiet on the pathways and the cold air was refreshing.