I would say it depends on what you want your end result to be.
If it's muscle definition, then I would repeat week 4 since the ST, low/no cardio & increased protein are essential for muscle building. Also, that would give you an extra day or two to finish recovering from your 1/2 marathon. If you strain yourself too hard, you could end up in the hospital & off track for weeks (believe me, I did it in March. bad idea). I know a lot of people who take a week off after a marathon, so a few days after a 1/2 marathon seems reasonable to me.
If the timing of when you finish the challenge & fat loss is most important & not so much the amount of definition, then you could keep going. Just be careful not to push yourself too hard.
There are plenty of us on week 3 this week, so you would definitely not be alone! Hope you feel well rested soon! :)
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Fitness Minutes: (88,094) Posts: 122 9/13/11 9:38 A
I think you're being too hard on yourself: preparing for a half marathon is hardly "wussing out" and over the 4 weeks, you've not missed that many workouts.
I would personally move on to Phase Two so I'd be doing the programme as the same time as most people, but you must do what you feel is best for you
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Hey friends... I would love your input on how I should work around the mix-up in my workout schedule with my Half Marathon I just completed Sunday.
Last week, I "only" did 3 of the 5 workouts planned for week 3 in the plan. I did day one Legs, then Back/Biceps, and Chest/Triceps. I skipped the second day of legs (since I was practically crippled with DOMS from the first, AND I had a long race on Sunday), and I skipped shoulders/abs.
This week, I was hoping to hop back in with my workouts today, but I'm still hurting pretty bad after my race. I took Monday as a rest day (race was Sunday, Sept. 11), and am planning to rest again today.
Do you think that I should just do what feels right this week (possibly skipping the second day legs again) and move along to Phase 2 next week, or should I go back and "repeat" week three or four, actually completing all my workouts? I feel like I've "wussed out" with the workouts in the second half of Phase 1 because of my race and the toll all my prep has taken on my body, and I really want to get the most out of this program. However, I really like moving along at the same time as most of you-- when Jamie and the whole thing started!!
What do you think???
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