So those plans do not include breaks. To include time to explore, you can start with one of those plans and then personalize it by adding your own break/rest time. You can also adjust the walking speed so that you don’t feel like you are zooming from place to place. Finally, take a look at all the options of things you can add to your touring plan under “add attraction”. There are lots of areas to explore on that list too - for example, in Epcot, each country’s pavilion can be added to your plan for time to explore.
Lastly, even having been before and going with just my husband, my intent is to treat my plan like a guideline - place to start. If we decide to skip something, spend more time somewhere than we planned or come back to something later, that’s up to us.
Hope that helps! Enjoy planning your first trip. You’ve got a great community here who will be happy to help!