In the pages below, I'll include a general outline for 2, 3, and 4 week cycles. I recommend repeating cycles for 8-12 week periods, then following the last cycle with either a race or some longer 'test' effort designed to mimic the type of event you're trying to prepare for. This isn't so much critical for physical development but is crucial for the mental side of things and also as a way to start experiencing and learning how to deal with the logistical issues that will come with longer efforts: nutrition, blisters, repetitive use pain (knees, ankles, achilles, etc), digestion, dehydration, and response to cramping and extreme heat and cold.

Two week cycles are super effective but extremely challenging mentally as you'll be asking yourself to improve best performances in Baseline Workouts the most times over a given training period. For a 12 week training period, for example, you'll see each BW 6 times. If you really get after it that means six incremental improvements--solid evidence of your increased speed and fitness. But if you come to loathe any of those workouts--dread them like I learned to dread my legendary pylon run--then mustering the will to put in a solid effort can become more and more difficult. The consequences of failing to meet your expectations--to put up a performance that your data (aka your workout from two weeks ago) tells you is achievable--can be problematic. But if you're keen and have plenty of fitness to gain, two week cycles might work great. Best For: Super keen beginners, looking to fast-track fitness gains.

Three week cycles are my personal favorite, offering what in my opinion is enough consistency and feedback while requiring a bit fewer mental gymnastics than the two week cycle. I've found over the years that 3-4 three week cycles in a row is manageable even when I'm at a relatively high level of fitness (i.e. near my plateau). I'm able to eek out small gains in performance and just about the time I'm starting to wonder how I'm going to meet or beat the time I set the last time I put in a killer effort on the time trial, it's time for my big effort and the reset button. Best For: Most situations involving most athletes looking for consistent gains

Four week cycles are a great option if you're not in a hurry or are keen to slowly grow your fitness and speed over time and are interested in minimizing the mental difficulties associated with frequent attempts at matching past performances. I like to use a four week cycle when I've got no particular goal in mind for a while and am more concerned with just maintaining a rigorous and fun routine and good motivation for getting outside and keeping fit. Best For: When no races/events are on the docket, or seasoned athletes who are already fast and just want to maintain ability.