Sure thing – here’s a quick, data‑driven tweak list: 1) keep intervals at 4–5×1.5–2 km at 90–95 % of max HR, with 3–4 min active recovery; 2) add a weekly tempo run of 8–10 km at 80 % HR, which improves lactate threshold without stacking fatigue; 3) structure a 4‑week periodization block: week 1 high volume, week 2 moderate volume + 1 interval day, week 3 low volume + 2 interval days, week 4 taper; 4) monitor RPE and HRV daily—if HRV drops or RPE > 5/10 after a session, cut volume that week; 5) add 1–2 cross‑train days (bike or swim) at low intensity to aid recovery; 6) ensure 8–9 h sleep and protein intake of 1.6 g/kg body weight; 7) finish each session with a 15‑min cool‑down jog and stretch to reduce DOMS. Stick to the plan, track the numbers, and you’ll see VO₂ max rise while fatigue stays in check.

Got it. Stick to the numbers, stay sharp, and watch the data – that’s the only way to keep pushing VO₂ max without overreaching.