New Rules for Women ?

bahacca

Is the workout schedule a 5 day a week, 6 day a week, 3 day a week? I'm training for a 1/2 marathon, so I'm doing running 3 days and lifting 3 days. I want to buy the book, but don't want to spend the money if it is focused on a 5 or 6 day schedule. Or do those who have the book think it can be easily tailored and still beneficial as a 3 day a week program?

crobinson0923

it's 3 days

WifeMomDVM

I found 3 days worked for me. The author says if you do only 2 days a week, you may not get the results you hope for, and more than 4 days a week will over train your muscles and make you prone to injury.

It's a GREAT BOOK! Buy it! You won't regret it and you can still run on your "off" days, to train for your marathon.

bahacca

That's what i needed to hear! Off to steal my Kindle Fire from my hubby and load it on there:-)

Yanicka1

you won´t like what he say about cardio lol. If you can get pass that, it´s a great book

bahacca

I've heard he's a cardio hater. But I'm highly doubting that lifting 3 days a week will prepare me to run a 1/2 marathon;-) It will make me STRONGER and will prevent my body from cannibalizing on my muscle and that is what i'm looking for. After my 1/2, I'll see where I am at physically, mentally etc and evaluate where I want to go from there. I may choose to drop the cardio--we'll see:-)

Meggles63

He's not a hater, but he does have you dial it down a bit....I personally have had to decrease my cardio length even doing P90x, focusing on lifting heavy. Some people can do it, and you may be able to, but I was losing strength.

bahacca

I'm following the Jeff Galloway plan which calls for 2 30 min short runs and then 1 longer run-ranging from 2.5-14 miles. So I'm not too concerned about the 1/2 hour runs. That seems quite tame to me for cardio. I know most hard core cardio lovers stay on the machine for an hour or more. The long runs are a different story, but they are what are going to prepare me ultimately. I'll be doing them the day after my rest day, so I'm thinking I'll be OK. I may tweak stuff along the way. I'll report back as to my progress and how the 2 programs have meshed.

jetscreaminagain

It's three days. I'm almost done with stage 1 and I'm running a 10k plan 3 days a week. I bet it affects my running, as in maybe I'd get faster sooner if not for the 3days of heavy lifting but I'm training for tough mudder and need both aerobic and anaerobic ability so I'm cool like that.

thankyou4thevenom

If you're currently training for a marathon, this probably isn't the right programme for you right now. You're better off either speaking to a personal trainer about getting lifting into your schedule or leaving it until after.

bahacca

If you're currently training for a marathon, this probably isn't the right programme for you right now. You're better off either speaking to a personal trainer about getting lifting into your schedule or leaving it until after.

1/2 marathon, not a full one.

thankyou4thevenom

If you're currently training for a marathon, this probably isn't the right programme for you right now. You're better off either speaking to a personal trainer about getting lifting into your schedule or leaving it until after.

1/2 marathon, not a full one.

The size of the marathon is irrelevant.

This work out is designed to stimulate muscle growth for strength. This is done by damaging the muscles so that they grow back stronger, which requires time to heal, If you're doing endurance training you're also damaging your muscles, although different fibres in your muscles. You still need to give yourself time to heal from that work out. Running both programmes side by side is hardly doing to give your muscles enough time to heal. There's only so much damage you can take.
It's also not designed to work with heavy cardio/endurance training. You'll most likely find yourself getting weaker rather than stronger.

As I said in my post, you are much better off getting a personal trainer to add strength training to your current exercise programme than to do this one as well.