400m S-L questions

Please apologize me, but the circled area is the “beige” part?

F.e. the actual workout for the very first monday looks like this?

[i]
4X10
4X20
4X20 blocks
4x60 (20E/20F/20E)

4X60
2.5’ rest
[/i]

For some sessions the volume seems huge, for example:


4X30
4X30 blocks
4x60 (7’ rest)
4x60 (20E/20F/20E)

Should these be run all out?

Thanks.