This plan combines the research done around Block Periodization. A 12-week training block demonstrated the longest intervention period.
This plan is for everyone who completed the 4-week block periodization plan and likes the structure of overload weeks. The weekly structure works in a 3:2 block ratio, meaning you train three days during the work week and two days on the weekend. Training volume and intensity increase throughout the plan. If you want to arrive in the best shape of your life at your goal race, start with this plan at least 3 months out of your A-race. The plan also includes strength training aligned with the HIT sessions.

You find carbohydrate suggestions in the workouts and a big premise for the plan is that you have a high amount of quality carbohydrates in your diet. During the block weeks with 5 high-intensity sessions per week, you will burn lots of carbs. Eating enough carbs before and during the block week can make the difference in an effective block periodization.

Due to my standards, the plan is based on science and results-proven practice to maximize performance. Embrace the suffering!