Having gone through two KitKat GPP blocks this indoor season (6 weeks x 2) plus the 4 week transition phase, then working through an 8 week CF based mixed short to long program (which included some 400 maintenance work [2x 200+200 and the like once per week]), I can’t imagine being able to complete 6x250 with 90 seconds rest at anywhere close to 90% pace.
I know lots of American coaches love to go from intensive to extensive tempo as the season progresses, but I’ve never seen the rest below 2 minutes or the intensity above 80% to 85% at the absolute max for the above type of workout.
KitKat has a 3x3x300 workout with one minute between each 300, but it’s broken into three sets with 3 minutes or more between each set (at least the way I ran it, I took 4 minutes between sets). I ran it at around 80% though. Keep in mind I’m a masters guy and am by no stretch of the imagination “elite,” but did go through his full GPP / transition and it really, really worked for me. My 300 time dropped by around three seconds overall (42.5 hand timed to around 39.5 hand timed), and I ran almost a half second PB indoors in the 200.
What would the purpose of the proposed 6x250 with 90 seconds rest at 90% workout be?