I checked the performance evolution and the interval workouts and I put together the monthly averages, intervals duration and breaks from the periods with the highest progress. Then I came up with a formula.
Also, it matches the theories that the optimal intensity workouts per week should be 15-25 percents of the mileage (see http://training4endurance.co.uk/improve-endurance/lactate-threshold-training/)
I did a 2 months test recently and the progress is real.
However, in the second month the progress was smaller than what I was expecting, mainly because I've tried to keep the schedule instead of adapting to the conditions - most of the time I've been training at 6:30 AM and the humidity was constantly above 90%.
The length of an interval and the total distance in a single workout are just perfect. At least for me.
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