Anyone Try the RealJock.com Half Marathon Training Program

  • cowboyupnorth

    Posts: 264

    Feb 15, 2008 12:37 AM GMT
    I am trying to do this but I am only on week 2 and they already have me running 4 miles. It said for yesterday to have a Light to moderate pace 24 - 48 mins 4 miles 70% or less. That was not light. I hardly made it. I run a 5K at 28 mins and 4 mile at 37 min but it is all I can do to make it.

    Next week I have to go 5 miles. I am scared I will never be able to do the half marathon. I already hurt my knee. I am not sure how. Last week I did a 5K on the treadmill running flat and then jogged 2 miles very slow but on a 8 to 12% grade. The next day when I ran another 3 miles my knee started to hurt during the warm up. I can push threw it.It hurts more in bed when I move, then when I run. I hope it does not set me back to much.

    Anyway back to the topic is anyone also doing this program, or has anyone? If so how is it going? Did ppl like it and is it reasonable?
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    Feb 15, 2008 1:33 AM GMT
    My advice would be to go slow and when you need to take a break, stop and walk for 30 seconds to a minute and then pick up the run pace again once you're rested. In training, you should be able to carry on a conversation with whomever you're running with. If you can't do that, you're working too hard.

    I'd probably recommend that you do 3 miles at a time right now until you're used to that (with short walk breaks if necessary). And then try and get in one longer run on the weekends, building that up a mile per week. For now, 3 runs a week is probably enough.

    It sounds like you're using a treadmill instead of running outside. I'm not a big fan of treadmills. If you can get outside and run on the street, I recommend that instead. Also, lay off any incline on the treadmill for now.

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    Feb 15, 2008 2:03 AM GMT
    I end up saying this in every running thread, but most knee pains are caused by poor running shoes or running shoes that have outlived their running days. Make sure you have a pair a quality running shoes, and make sure they correct for supination or pronation. I would suggest going to a running store and have them help you find the pair of shoes for you. My guess is that it will take care of the knee pain. If it doesn't then you should see a Dr. and not try to push through it.
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    Feb 15, 2008 2:09 AM GMT
    I will echo webinfront with a good shoe check. I can't argue with the program. Seems like a great training schedule. Believe it or not, you are building a base and your body will soon adjust to the schedule. I think 5 miles is a great base....if you can do 5, you can do 7, etc. Playing with the pace makes you stronger.....oh can't say enough about keeping up with core exercises!! Good luck and have fun.
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    Feb 15, 2008 3:33 AM GMT
    I run 30 to 40 miles a week and when training for a half-marathon I bump my mileage up to 45 miles a week which includes an 8 to 10 mile run during the week. But since you are new to the game, don't follow the RJ program slavishly if it isn't right for you. You may need more time to lay down a training base that eventually includes longer runs approaching 8 to 10 miles. I would stick with the 3 mile run as your maximum for the time being and increase weekly mileage by no more than 10%. So if for example you are running 15 miles a week, a 10% increase of 1.5 miles is sufficient for the following week or weeks. Above all, run outside. Treadmills are ok during bad weather, but running outside adds variety and is more motivating. Be sure you have good running shoes and DON'T run on concrete surfaces. Trails and even asphalt roads are far more forgiving on your feet, knees, and body in general. Above all, be patient and modify your RJ program to your needs. You will eventually acquire the base mileage to do a half-marathon. Good luck!
  • cowboyupnorth

    Posts: 264

    Feb 15, 2008 3:53 AM GMT
    webinfront saidI end up saying this in every running thread, but most knee pains are caused by poor running shoes or running shoes that have outlived their running days. Make sure you have a pair a quality running shoes, and make sure they correct for supination or pronation. I would suggest going to a running store and have them help you find the pair of shoes for you. My guess is that it will take care of the knee pain. If it doesn't then you should see a Dr. and not try to push through it.


    Being a rancher and horse person I know how important equipment is. The first thing I did prior to starting any serious running was to go to a running store in Seattle. They had me run and I told them money was not an issue. That I had bad knees as a kid and I had to have good shoes.

    I bought a pair of Saucony Hurricane for $145 and a pair of Saucony Omni for $99. Being I pay way more for cowboy boots I thought they may be cheap, but they assured me they were the best shoe for me. I only wear them for running.

    So an additional mile per week is normal? I use to smoke until Aug 2005 so maybe its just harder for me. I am also getting a little long in the tooth. I guess you add both of those together and its a wonder I can walk. Thanks for the feed back. I have also received some good advice threw e-mail.
  • cowboyupnorth

    Posts: 264

    Feb 16, 2008 9:31 PM GMT
    Thanks everyone, Here is what I did. I took one day off from running and road my bike. After reading the post I ran 7 miles but at a slower pace. Today I ran 9.3 miles but it took me 1 hr and 40 min. I walked the last 1.5 miles at only a 4.0 speed. For the most part I am running at a 6.0 speed rather then 7.5. I do jump up to 8 sometimes for maybe 2 or 3 min at a time.

    My knee is hurting less. I will avoid speed work and hills until all pain has gone away. To be honest I was happy with the long but slow run. I will be able to add speed later and just getting close to the 13 mile mark builds confidence. Thanks Again
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    Feb 18, 2008 7:24 AM GMT
    How long have you been running cowboy? If this is only your second week running then it's way too soon to even contemplate going the distances you're doing though the fact that you obviously are gifted with natural endurance is admirable.

    If this is your third week running you need to back off considerably probably to no more than 10 miles a week and then increase by 10% per week. Why not go for a 5k or 10k in the next 12 weeks? The majority of your runs should feel easy and comfortable. A 24 minute 4 miler is a 6:00/mile and that's not moderate or easy pace except maybe for the semi-elite to elite runners. It sounds like whoever wrote the program was just throwing numbers out there.

    Knee pain can be caused by inproper running shoes, but overtraining is also a common factor. You can still probably finish a half marathon safely this year, you may want to consult some running books. Jeff Galloway does a great training program for people starting out with running and his books can be picked up at any book retailer. You should not be doing speedwork until you've built a mileage base.
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    Feb 20, 2008 1:19 AM GMT
    When I trained for my marathon I used the Hal Higdon program. He's a guy that's a part of the Chicago Marathon training program. It worked for me. You can check it out online(just Google his name) to see if that works for you. It got me through the Marine Corps Marathon in Washington, DC. I highly recommend it. Of course, you can alter it for your 1/2 marathon.
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    Feb 20, 2008 1:51 AM GMT
    ITALIC TEXT GOES HEREThanks everyone, Here is what I did. I took one day off from running and road my bike. After reading the post I ran 7 miles but at a slower pace. Today I ran 9.3 miles but it took me 1 hr and 40 min. I walked the last 1.5 miles at only a 4.0 speed. For the most part I am running at a 6.0 speed rather then 7.5. I do jump up to 8 sometimes for maybe 2 or 3 min at a time. ITALIC TEXT GOES HERE

    It sounds like you're using a treadmill. If you can get outside and run on the street, I highly recommend doing that instead when weather permits. The treadmill won't prepare you nearly as well as running outside.