The question comes up quit a bit about how often to take a day off. I would recommend that if you are first starting out, 3 times a week following a one day on one day off schedule will be plenty for your first four to six weeks. If your body is use to being pushed then four to five times a week following a three days on, one day off, two days on one day off schedule will not be too much. The key is mixing up the movements/exercises, and the intensity levels of the workouts. If you do three workouts in three days at redline levels of intensity then you should take a day off on day four, and let your body recover. However, if you do a high intensity workout a couple days in a row, followed by a long run at low intensity, you may be able to workout on day four without risk of over training.
Listen to your body. If it is uncommonly sore, take a day off. Keep in mind that the fuel/food you put in your body and the quality of sleep you get each night will have a huge impact on how well you recover from each workout, which will directly effect how much gain you get from each workout. Train hard, eat smart and get some sleep.
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