Its made up of levels. After you receive a certain number of points you can move up to the next level.
This was my run for Licorice and Olive 5K Virtual Series.
January 28th. Day Two was Walk 4 and Run 1. I used the short run to increase my speed. 6.4 on the treadmill was the fastest. Haven't seen that for a very long time!!! AND my back didn't hurt!!!
This was for the 5 by the 5th
February 1st. Day Three Run 5 Walk 5 X1 then, Run 2 Walk 3 X3
I made myself another interval chart.