Those workouts are not 95%+. KK’s program might be called intensive tempo by Charlie’s standards. To understand 5x200, lets look at a 50 sec runner. To run 50 seconds, they will need to run about 22.7 in the 200. To complete 5x200 for a 50 second pace, you would run the 200s in 26 seconds, 87% of approximate max speed.
The split runs put you in a state of fatigue to develop lactate tolerance. The transition phase is more full out or close to it for the distances on certain days.