You can certainly use them but the run itself tends to create it’s own limits via intimidation!
If you were at the very highest levels, you would already have a reasonable sense of pace.
These programs were used primarily for girls. Both were juniors and the peaking was ideal with PBs in the Olympics- the S-to-L girl did 50.22 relay split after missing the entire fall and winter prep period and the L-to-S girl ran 51.55 in the individual. The second girl’s coach had contacted me as the S-to-L approach he favored hadn’t worked for her and I sent him what you see here and he used it directly.