Typically, your coach will work in blocks of 3 or 4 weeks. How many of these blocks you do for each aim will depend on the type of training:

• For endurance work (of zone 2 / 3 in nature) you will be spending a portionately more time here than for other aims. Indeed, if you look at the typical approach to 'base training', this period of time may be upto 12 weeks (ie. 3 blocks)
• For high intensity training, around your race performance intensity (zones 4 and 5), you may have 6 to 8 weeks of focus.
• Top end interval work should be used sparingly, and in the run up to a specific event. Again, your coach will advise here, but a good rule of thumb is thinking of having 4 to 6 'key' sessions in order to bring about a peak.

How long it takes to see the benefits of the work done in each block is very dependent on the prior training status of the athlete, the rate of progression in the plan and how many training sessions you are doing in a week. Your coach will help monitor this by making sure you have one of your designated testing sessions in the lab at appropriate times in the season. The tests will help establish if your body has had enough of a given stimulus and is ready for a change to boost your fitness.