I hate to characterize KitKat’s program for fear of mischaracterizing it, but the original title “Lactate Threshold” tells us what he’s trying to train. The workouts that are discussed are certainly high intensity, low volume. I am sure that this type of workout is not all he does, because it doesn’t seem possible to do workouts like this day after day. I don’t recall him specifying the rest of his program, nor where in the training year all this occurs. He does state that speed must be trained year-around. In general, I think he leans toward the Charlie Francis idea that work should be done above 90% and below 70%, with little or nothing in between. I did a program somewhat like this with HS girls and got good results, but mostly with girls who were better than average to begin with and who arrived at the beginning of the season full of determination and already generally fit.