The program includes flexible base building period that can be followed as long as you would like, from 1 week to 6 months or longer. This is a period where you run at a low intensity so at low heart rate.
After the aerobic base building period has been completed and you have improved your fat burning abilities, there are different training schedules you can transition to that have the option to run sometimes at a higher intensity, so with higher heart rate. These race goals that we have developed training schedules for are 5k, 10k and half marathon for the levels of beginner, intermediate and advanced.
These are editable training schedules, so I’ll provide the templates, then athletes can move the workouts around and adjust frequency and duration based on available time to train, stress levels, fitness levels and fatigue levels. Workouts are mostly in time (minutes), not distance (miles / km).