Program 1 (5 months of training and more)
| Day | Intensity |
| Monday | (day off) |
| Tuesday | 30 min;Alternate 5 min at 50-60% HRM with 2 min at 60-70%. Finish with 2 min at 50-60%. |
| Wednesday | 30 min @ 50-60% HRM |
| Thursday | 15 min @ 50-60% HRM |
| Friday | 30 min @ 50-60% HRM |
| Saturday | 15 min @ 50-60% HRM |
| Sunday | (same as Tuesday) |
Program 2
| Day | Intensity |
| Monday | (day off) |
| Tuesday (short day) | Warm up for 5 to 10 min; 30 min at 50-70% MaxHR; slow down for 5 minutes. Light stretching. |
| Wednesday (short day) | (same as Tuesday) |
| Thursday (long day) | Warm up for 5 to 10 min; 60 min at 50-70% HRM; slow down for 5 min. Light stretching. |
| Friday (short day) | (same as Tuesday) |
| Saturday (long easy day) | Warm up for 5 to 10 minutes; 30 min at 50-70% HRM; 30-60 additional minutes at 50-60%; slow down for 5 minutes. Light stretching. |
| Sunday (long day) | (same as Thursday) |
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