I love using a three week cycle. If I had enough diligence to see a program through for an entire year I'd probably use a three week cycle repeated either 3 or 4 times in combination with a big effort (reset button!) every 10th or 13th week. I'd get in 4 or 5 major races/missions a year--perfect!

As I mentioned, I like three week cycles because I'm repeating BW a little less often which when you're really working nearer your edge is something you end up being pretty grateful for.

Here is a sample plan:

• Week 1:
  
  • Workout 1: O1, O2, or I1 or I4 (speed interval)
  • Workout 2: Time trial involving hills
  • Workout 3: Tempo run, up to 30 min, optional after first cycle.
• Week 2:
  
  • Workout 1: O3 or I2 or I3 (hill interval)
  • Workout 2: Time trial, flat
  • Workout 3: Tempo run, up to 30 min.
• Week 3:
  
  • Workout 1: Any interval workout not previously performed during weeks 1 and 2
  • Workout 2: Optional Time trial (if feeling good)
  • Workout 3: Long run--180 minutes minus total training time from previous 3 weeks.

Notes: Hopefully you're starting to get the idea. Your program focuses on two quality, repeatable, Baseline Workouts each week (workouts 1 and 2 from each week). Longer tempo sessions make up the third workout. Longer runs are added in on the last week of any cycle, bringing the total time to 3 hours for the three weeks. As the long run demands more recovery, the tempo run for the first week of the cycle is diminished or eliminated and the two BW are moved further in the week, ensuring proper recovery after the bigger effort that wrapped up the last cycle. Progress is guaranteed as every 3 weeks you revisit all of your BW (at least 5 of them).