RSG Beginner and Intermediate HM

HALF-MARATHON
TFORRBeginner
A I NandI NIntermediate
G PLAN runners
About the author
Peyton Hoyal was a 2009 NAIA All-American in
the Marathon event while attending Berry College
in Rome, GA.
After graduation, he worked as a high school

teacher, track/cross country coach, and continued
to run competively on the roads.
He began honing his coaching craft at this

time, experimenting with his own training and
researching the physiology and methodology of
training theory extensively.
This produced a US Foot Locker Cross Country

Championship Finalist, a Pan-American Games
berth, a Junior Olympics top finisher, three USATF
PERSONAL
National Championships, and dozens of Boston
BEST Marathon qualifiers.
8K - 0:24:56
10K - 0:31:27 He continues to coach privately with ZAP Fitness
Half Marathon - 1:08.12 Elite, and now works in the running industry as a
Marathon - 2:30.39 territory sales manager for On, Inc of Switzerland.
Disclaimer: although this training plan has been developed

by a professional coach, the advice given in this E-Book
does not constitute or replaces medical advice. Please
consult with a doctor before starting any exercise or
nutrition plan. Run safe!
CONTENTS
4 Why the Half-Marathon?
5
Choosing Your Program
7
Intermediate Runner Considerations
8 Choosing Your Race
12 Optional Base Phase
13 Getting Started
15 Establishing Positive Routines
17 Glossary of Terms
23 Optional Base Phase
32 RSG Half-Marathon Programs
57 Debriefing
3
Why the Half-Marathon?
We are very excited that you decided to join us as you prepare
for your first (or fastest!) half-marathon race experience. The half-
marathon is a very unique event that will test your physical and
mental endurance both as you prepare for the race and during
the run itself. While not as taxing as the marathon, the half-
marathon distance still presents a big challenge for runners of all
abilities. When you can complete the distance with relative ease,
you can then push yourself to cover the 13.1mls even faster!
Are you ready to push yourself to new limits? Let’s get started!
4
Choosing Your Program
Beginning runners starting this plan will need to have a good base
of general running under their belt, but we will help you continue
building the necessary stamina to finish your half-marathon in good
form. Hopefully you will have completed a 5K and/or 10K training
plan in the past, perhaps even one from RSG! It is not recommended
to go from the “couch to the half-marathon” so to speak, so take
your time in building-up to the half-marathon (HM) distance so
you can enjoy the process even more. It is recommended that
beginning runners be able to run easily for at least 30-45min at the
start of this plan, and have some general familiarity with various core
strengthening exercises (even if it is from high school gym class).
Beginners will be looking for a HM time goal of over 2hrs in a very

general sense and depending on individual circumstances.
Intermediate runners will have a solid background in formal

running, and have likely completed a HM race in the recent past. It
is recommended that intermediate runners starting this program
have a good base of general running for at least 3-4 weeks prior
to beginning this plan, and some background in faster speed
sessions. Even more advanced runners returning from a break will
benefit from following this program, as it introduces some often
overlooked elements such as drills, strength training, hill work, and
interval training that many runners have never done before. It is
recommended that intermediate runners be able to run easily for
60-75min without stopping prior to embarking on this plan.
Intermediate runners should shoot for a HM goal time between

80min and 2hrs, provided there are no extraneous circumstances
leading into race day. Individual results will depend on average daily
running pace, overall fitness level, and prior racing history over the
HM distance.
5
NOTE — The best preparation for the RSG Beginner and
Intermediate Half-Marathon Program is to complete our
corresponding 10K Program. This will allow for a seamless transition
to the more demanding HM race distance, and introduce much of
the terminology seen in the plan below.
6
Intermediate Runner
Considerations
Intermediate runners will need to have a good sense of what they
are capable for running in a HM to establish proper pacing. There
are several ways you can go about this even if you have never
raced a HM before. The first is to race a 10K prior to beginning
this plan. Take your 10K time, double it, add 5-10min, and that
will give you an approximate HM goal pace to shoot for during
the program. For instance, a 40min 10K runner would double
this time (80min), and add ten minutes to establish a goal time
of around 1:30. Faster runners may be able to race a HM closer
to a ‘plus-five minute’ mark. Check out the RSG Beginner and
Intermediate 10K Program for a great starting point ahead of
this plan. That will set you up for great success in your HM pursuit.
The other way is to complete the following field test a week or

two before beginning our HM program-
Warm-up thoroughly using the guidelines in this program, and

find a track, measured path, or flat road for the following-
12K Time Trial @ Best Aerobic Effort (or 80-85% of Max Heart
Rate)
Warm-down as you normally would with 10-20min of easy

running.
Record your total time and average pace for this 7.5ml run, and
that will correspond closely to where you should set your HM Goal
Pace after the eight-week plan. You should not be able to race
the full distance at this pace early in the program, as it represents
a GOAL which should challenge you while still being obtainable.
7
Choosing Your Race
There are hundreds of half-marathons to choose from in the US
and abroad, so choosing the right one for you can sometimes be
a challenge unto itself. Runners will want to ask themselves the
following questions before choosing their race-
1. Do I want to travel to an event more than a few hours

away?
2. Am I interested in spending some time in the city in which

I run following the race (ie- a family vacation to Disney
World)?
3. Am I concerned with race distance certification and

finding the fastest possible course to attempt a personal
best at the half-marathon distance?
4. Do I expect significant race course support from cheering

crowds, bands, and other entertainment to keep me going
along the way?
If you plan to travel to a destination race or take a vacation

around your half-marathon, be sure to book any flights, hotel
rooms, rental cars, etc well in advance so you have plenty
of options. Often, destination races fill-up quickly and bring
thousands of people to an area for a weekend, so take that into
account with your planning. These races will likely have the best
crowd support and on-course entertainment as well, with the
Rock n’ Roll marathon franchise being at the top of the list for
overall runner enjoyment.
Many of these races can be fun experiences for the whole family,
and you may be able to run even better knowing that you have
8
some relaxing vacation time waiting for you after you cross the
finish line. It is strongly recommended that you run the race first,
as that should still be your top priority, and save any vacation
festivities for after the event.
Wanting to run that personal best on a flat and fast course? Then,
travelling to a big destination race may not be for you. Look for
more local options with a reputation for being fast from both
other runners and the race organization. In the US, always pick
a race that is either USATF or RRCA certified to ensure that
the distance will be accurate. Heading to the coast or another
geographically flat area will be your best bet in finding an
optimum course to go fast. Further, try to pick a half-marathon
that takes place in the cooler parts of the year to maximize your
chance of racing well. Some of the fastest courses are often more
low-key and small town than their bigger counterparts, which
will allow you more of a chance to focus on your running than
on the myriad distractions around you. However, if you choose
a smaller race, know that crowd support will likely be minimal
along the way and you may have some stretches of the race
where you run mostly alone.
9
The Weekly Structure
The weekly structure in these programs is designed to establish a
manageable routine that is predictable within the context of your
life as a whole. We introduce many new things in these programs
apart from simple distance running. Every runner, no matter their
ability, is still an athlete! That means strength training, flexibility,
drills, and speed are all important components to staying injury
free, building lean mass, and running at your best.
Beginner
Monday — This will be a day devoted to aerobic running and
technique training via our drill sets and strides. Focus on your
form throughout, and complete these drills with good posture
and core engagement.
Tuesday — Strength and Flexibility Training; these days will

feature an optional cross-training session on many weeks for
aerobic support
Wednesday — This will be your challenge day of the week, with most
weeks featuring fartlek surges completed in a progressive way. Push
yourself on these days, as the gains here will be quite substantial.
Thursday — Same as Tuesday
Friday — Aerobic training via an easy run or cross-training;

stimulating further endurance gains
Saturday — Your long run day! Do this run somewhere scenic

when possible, with your running friends, and enjoy your time
spent building the stamina needed for the HM.
Sunday — Rest Day! The body cannot adapt to new stress

without proper rest, so this day will feature no formal exercise.
The only activity recommended on this day is some light active
flexibility and perhaps some foam rolling on any tight areas.
10
Intermediate
Monday — Monday will be your technique and hill work day
throughout the program. Both of these activities are sandwiched
between some nice easy running, but the emphasis is on
completing the drills with good technique and the hills at an
appropriately high intensity.
Tuesday — Easy Running or Aerobic Cross-Training Plus

Strength/Flexibility Training
Wednesday — This will be your primary challenge day

throughout the program. Typically, you will face a set of
repetitions to be completed at your target HM goal pace. These
should feel relaxed and even enjoyable as you improve your
fitness throughout the program, but that doesn’t always mean
they will feel easy.
Thursday — Same as Tuesday; no cross training or running,

though
Friday — Aerobic training via an easy run or cross-training;

stimulating further endurance gains
Saturday — Your long run day! Do this run somewhere scenic

when possible, with running friends of a similar ability, and enjoy
the pleasure of pushing yourself just a bit over longer durations.
You should feel very rhythmical on these runs, and even though
many feature a “moderate running” component, these should
not be overly stressful to reap their full benefit. If you ever doubt
that you will complete the required duration of moderate
running, you are going too hard!
Sunday — Rest Day! The body cannot adapt to new stress

without proper rest, so this day will feature no formal exercise.
The only activity recommended on this day is some light active
flexibility and perhaps some foam rolling on any tight areas.
11
Optional Base Phase
You will note an optional base phase prior to beginning the RSG
Beginner and Intermediate Half-Marathon Program below. This is
for those runners unsure of their current fitness, or those that feel
they will need an extra month of training before embarking on
their eight-week half-marathon journey. If you have been running
consistently for several weeks or months (or years), then you may
skip this component and go straight to the plan. However, the
base phase will offer both beginning and intermediate runners
a chance to fortify their aerobic base, learn the RSG strength/drill
sets in relative isolation to other training elements, and establish
a weekly long run duration befitting the half-marathon distance.
There is no need to rush your fitness, as the patient runner is
often the most successful in the long term.
12
Getting Started
What will you need to get started?
The beauty of running is that the activity can be completed

anywhere at any time! There is minimal equipment required,
and you can choose to go solo or with friends to get your miles in
each day. It is always recommended that you consult with your
medical doctor before beginning an exercise regimen of any
sort, especially with a higher-demand activity like running. Even
if you have been running for quite some time, an annual check-
up with your doctor can keep you on top of your overall health
parameters, thus preventing small issues from becoming big
problems. A healthy body is a happy body!
When you are ready to begin, you will need the following things
at your disposal to complete this plan successfully
^^ On average, less than 60min per day to complete your

training. That’s it!
^^ A good pair of running shoes, preferably fitted to your

needs at a run specialty shop. It is recommended that you
have two pairs to rotate throughout the week so that you
don’t break the shoe down as quickly and you offer some
variety to your body in terms of footwear. For instance, an
intermediate runner may have one cushioned pair for easy
runs, and one lighter pair for faster runs and races.
^^ Appropriate technical running clothing and gear befitting

your environment. This will include everything from the
basics to low-light safety gear if you are running before
or after daylight. Pay attention especially to your socks, as
non-running socks can cause blisters and chafing.
13
^^ A 5-6ft long rope or yoga strap for flexibility routines (and
perhaps an exercise mat if you are completing core and
stretching routines away from home or the gym)
^^ A foam roller or similar self-massage device.
^^ Optional — A 4-12lb medicine ball to add difficulty to your

core routines if you are more advanced.
^^ A running watch or easy-to-use GPS unit to monitor

running time and/or distance.
^^ Safe places to run! This can include parks, bike paths,

groomed trails, treadmills, tracks, etc, but choose locations
that are well-lit, free from heavy traffic, and don’t present
physical hazards such as untended dogs, broken glass, or
excess rocks/roots. Always tell someone where you will be
running, wear an ID of some sort, or find a training partner
to hit the road with on a regular basis.
^^ Optional — A heart rate monitor to gauge effort; use the

‘220 – Your Age’ formula to establish an approximate max
heart rate by which to define your percentage zones; see
below in glossary
14
Establishing Positive Routines
Running is all about habit, routine, and finding joy in the often
meditative act of logging your weekly miles. Whether you are
a competitive runner or not, you have to find enjoyment in the
simple act of running to stay with the activity. As such, the below
tips will help you establish sustainable routines that will allow
you to complete the plans presented in this e-book.
1. According to Dr. Joe Vigil, coach of Olympians Deena Kastor

and Meb Keflezighi, the best time for your body to run is in the
morning, about an hour after waking. The intervertebral disks
in your spine are fully hydrated after lying horizontal overnight
(provided you are properly hydrating during the day/before
bed), thereby reducing strain on nerves and allowing muscles
to function optimally. Running in the morning, however early
it may be, gets your session out of the way before excuses can
creep in due to family, work, or life factors. Plus, early morning
exercise will boost your metabolism throughout the day and
make you feel like a real athlete. Wake-up, move around,
complete the pre-run routine described in the glossary, and go
do it! You’ll always be thankful later in the day when you get to
spend extra time with friends and family.
2. Related to the above, it is not necessary to eat anything prior

to your morning runs lasting less than one hour. You should be
properly fueled from the prior day’s eating to make it through
these sessions, but if you are hungry pick something light and
easily digestible to have before your run; think buttered toast,
an energy bar, or a banana if needed. However, hydrating
with water or an electrolyte drink is always a good idea prior
to running, as is a bit of caffeine to wake you up and get you
motivated to train. A cup of coffee or tea before running is a
good idea, and caffeine has been shown to increase endurance
by a noteworthy margin.
15
3. Sleep and rest are critical elements to any successful training
plan, but also to function at your best as an active human
being. As adults, some nights you may be able to only sleep
5-6hrs due to work and family commitments, but that is okay
as long as your bedtime is relatively consistent across the week.
You can always wake-up earlier!
4. Nutrition is another major factor in establishing positive daily

routines. For runners, it is recommended that you consume the
majority of your calories earlier in the day and not to “backload”
calories at dinner. Don’t skimp on a big, healthy breakfast after
a morning training session, even if you have weight loss goals
in mind. Eating well after training elevates your metabolism,
restocks your carbohydrate stores for the next day’s exercise,
and helps muscle tissue repair itself between sessions. Focus
your diet on wholesome foods that can be found in nature.
Fresh fruit, vegetables, conscientiously chosen animal products,
and healthy grains such as rice, whole wheat, and oats are the
cornerstones of a balanced diet. Heart-healthy oils such as olive,
avocado, and fish-based lipids are also essential to overall well-
being, so don’t skimp on these items either.
5. Being flexible in your training, as in life, is a key ingredient to

long-term enjoyment of your running. There will always be
those days, due to scheduling, illness, or other factors out of
your control, where you may miss a run or ancillary training
session. Take these days with a grain of salt, knowing that they
are abnormal, and move on to the next. It is unwise to try to
make-up missed training by overdoing it the next day, but
you can usually sneak in some easy miles if you miss a run on
another day; just be careful placing harder sessions too close
together, as that could lead to injury.
16
Glossary of Terms
Pre-Run Routine (PRR) — Standing active flexibility for your
specific tight/problem areas and full lunge matrix routine
prior to all running, walking, and cross-training sessions
Easy Running — This is your “daily run” designed to help you

build stamina, improve aerobic efficiency, and prepare you
to cover the full race distance with relative ease. You should
always be able to converse lightly on these runs, and the
perceived effort should never be too hard! If you are going
by heart rate, these runs should be between 60-75% of max
heart rate completed in a progressive way. “Easy” doesn’t
always mean “slow” however, and the average pace of these
outings should improve over the course of the program as
you become more fit.
Technique Drills — These are general drills designed to enhance

your reactivity off the ground, improve your form, and build
specific strength in your running muscles. Complete these
over a 30-40m stretch of grass, smooth asphalt, or on the
track. Increase the length of the drill set to 50-60m as you
gain control and strength.
Lateral Skips — begin as you would a “jumping jack” and move

laterally in a fluid motion
Backwards Skips — slightly exaggerated skipping, moving in the

reverse plane
High Knee Run — run forward with an exaggerated knee lift; try
to see how many times you can touch the ground over your
given distance rather than rushing through these
17
Tail Kicks — run forward slowly while bringing heels to buttocks
with each stride
Hamstring Reach-Outs — run forward with legs reaching out in

front of you; land on your midfoot and try to reduce ground
contact time
Fast Feet — run forward with feet and ankles moving as rapidly
as possible with very small steps
Caraoka — move laterally with feet crossing over the opposite leg
in a fluid motion with good rotation at the hips
Bounding — run forward with a driving style to exaggerate stride

length
High Skips — run forward while exploding off the ground with
each stride; knee lift and push-off are the keys here
Strides — Strides are fast, controlled runs completed for 20-

30sec (about 100m) designed to improve basic speed,
technique, and vary the repetitive stress of steady running
on the body. These should be completed on a level surface
such as a track, flat road, or grassy area free from holes or
other impediments. Recovery between each stride can
include some blend of walking or light jogging for 45-90sec
as your fitness level dictates.
Core 1 (Strength) — complete each of the following exercises

for 20-60sec each depending on your current level of
strength; add time to these exercises as you progress in the
training plan; take a brief recovery between exercises, but
not more than 60sec; some exercises can be done using a
smaller medicine ball for resistance, as well; the order these
exercises can be altered to achieve a varied stress
18
V-Sits Oblique Crunches
Push-Ups (both sides)
Abdominal Crunches Bicycle Crunches
Back Crawl Leg Raise Hold
Supermans Double-Leg Push-Off
Tricep Dips
Core 2 (Stability) — complete each of the following exercises

for 20-60sec each depending on your current ability level
as above; maintain good posture through these exercises,
especially with the planks. Don’t let your hips fall below level,
and keep your core engaged throughout each exercise; take
no more than 60sec recovery between exercises.
Front Plank Tricep Dips

Side Plank (both sides) Side-Lying Leg Raises
Reverse Plank (both sides)
Push-Ups Clam Shells (both side)
Front-Plank with Alternating Foot Placement (assume the

front plank position, alternatively shift feet from a wide
position back to neutral as quickly as possible)
Russian Hamstring Lifts (assume the reverse plank position,

lower buttocks towards the ground, and then engage the
hamstrings to lift your pelvis back to neutral; complete each
rep smoothly and slowly)
Adductor Leg Lift Hold (with soft weight such as a phone book,
balanced on the inside of the foot)
Active Isolated Stretching (AIS) — derived from the work of

Jim and Phil Wharton, AIS is a flexibility technique where
each exercise is held for no more than 2-3sec each and
completed for 8-10 repetitions;
19
Foam Rolling (FR) — Purchase a commercial massage roller
made with a harder material to work into muscles to
relieve tension and prevent injury. Focus on quads, glutes,
hamstrings, calves, and lower back.
Fartlek Surges — These surges are designed to elevate your

heart rate to a zone that is closer to 10K-HM race effort,
thereby increasing your aerobic power. On the shorter
60-90sec repetitions, these should be approaching a
“controlled sprint” effort towards the end of the session. If
they are longer reps, you will need to practice pacing and
control so that you can complete the workout with good
form. Heart rate values will not be as important until you
reach ~90sec of faster running, but aim for 85-92% of your
predicted heart rate max on these if applicable. The effort
zone should be “quite challenging,” and you should not be
able to converse very well. Take the recovery jogs as easy as
needed; even brisk walking is fine if you are new to faster
training. For some people familiar with the principles of
HIGH INTENSITY INTERVAL TRAINING (HIIT, for short) from
disciplines such as cross-fit or Orange Theory Fitness, these
runs will resemble that relative structure and desired effect.
HM Pace Interval Sessions — In the intermediate plan, there is

a progression of measured repetitions across the program
designed to help you develop a sense for HM pace and its
corresponding effort zone. These reps can be completed on
a track, a safe flat road, bike path, or even on the treadmill if
needed (just set the grade to 0.5% to simulate over-ground
running). Physiologically, these runs are targeting your mid-
level aerobic power and lactate threshold, helping to bridge
the fitness gap between your easy runs, moderate runs,
and hill/speed sessions. Dr. Joe Vigil referred to this pace
as one’s “critical velocity,” and he used this work extensively
with Olympic athletes like Meb Keflezighi and Deena
20
Kastor. The key with these sessions is to try to pace each rep
evenly based on your HM goal pace, not to go out too fast
and fade at the end. Going out a little slower on the first
1-2 reps is always a better idea; you want to always ease-
in to every hard run, but don’t get too complacent! These
sessions should still be challenging, and you can finish
the last 1-2 reps a bit faster than HM pace if desired. Heart
rate ranges will be from 82-92% of max on most of these,
depending on starting level of fitness.
Hill Repetitions — In the intermediate plan, hill repetitions

appear on a weekly basis. Hill training has been proven as
a great way to boost overall fitness, and in this program they
will be used to encourage good technique, strengthen the
running muscles, build speed/power, and further boost
cardiac efficiency on reps lasting over 30sec. Running
uphill also reduces injury risk due to less pounding when
compared to flat running. Don’t have hills where you
live? You can use a bridge overpass, safe parking deck, or
treadmill set to 4-6% grade. These hills don’t need to be
especially steep, as a nice, moderate grade is preferred so
you can complete each rep with good form. The effort on
these reps will always be significantly faster than HM pace;
think “hard, but controlled” and don’t worry about heart rate
values as the reps are all quite short.
Moderate Running — In the intermediate plan, many long runs

feature some portions of moderate running either in the
middle or latter half of the run. This is going to be a more
deliberate pace than your easy runs, but still very much in
control throughout. You should be able to speak in short
sentences during these, and the rhythm is more important
than the pace itself. These runs help build aerobic stamina
at a faster rate than your easy runs, and will be closer to
HM pace from a biomechanical perspective, as well. Heart
21
rate ranges will be from 70-80% of max on these, and the
pace should typically be 40-80sec per mile slower than
predicted HM race pace.
Aerobic Cross-Training (AXT) — This is all non-running exercise

completed to further improve your aerobic stamina
without the stress of pounding on your muscles, bones, and
joints. This can include cycling, elliptical, swimming, water
running, vigorous hiking, rowing, etc. The more specific
these activities are to the running motion the better, with
water running and using an elliptical trainer being at the
top of this recommended list.
22
Optional
Base Phase
Complete this four-week base phase if
you have not been running seriously for
a while, are coming back from a minor
injury, or feel that you will need an extra
month of training before your half-
marathon goal race. This cycle will prepare
your aerobic and muscular systems for
the stress of training the RSG way, help
you establish a sound weekly routine, and
give you that little extra edge on race day
knowing that you built up your strength
intelligently. Following this phase, you
can jump right into Week One of the RSG
Beginner and Intermediate Half-Marathon
Plan, or take one week of just easy running
to refresh your system before beginning
the plan itself. Know your body!
Week 1
Monday
Beginner In te rme diate
Pre-Run Routine (PRR) Easy 40min
Easy 20-30min Run AIS
AIS FR
Foam Rolling
Tuesday
Core 1 Core 1
AIS AIS
Wednesday
PRR PRR
Easy 30min Easy 40-50min
AIS AIS
FR FR
Thursday
Core 2 Core 2
AIS AIS
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Friday
PRR PRR
Easy 20min or 30-45min Easy 30min or 30-45min
Aerobic Cross-Training (AXT) Aerobic Cross-Training (AXT)
AIS AIS
FR FR
Saturday
Easy 35-45min Easy 50-60min
Colorado Leg Circuit Colorado Leg Circuit
AIS AIS
FR FR
Sunday
Rest Day (can include a light Rest Day (can include a light
walk and AIS/FR if desired) walk and AIS/FR if desired)
25
Week 2
Monday
Easy 20-30min Easy 40min
1-2x Tech Drills 1-2x Tech Drills
Easy 10min Easy 10min
AIS AIS
FR FR
Tuesday
Core 1 Core 1
AIS AIS
Wednesday
1-2x Tech Drills 1x Tech Drills
Easy 5-10min 6-8x 100m Strides
AIS (or 20-30sec)
FR Easy 15min
AIS
FR
Thursday
Core 2 Core 2
AIS AIS
26
Friday
PRR PRR
Easy 20min OR Easy 30min OR
AIS AIS
FR FR
Saturday
AIS AIS
FR FR
Sunday
Rest Day Rest Day
27
Week 3
Monday
2x Tech Drills 2x Tech Drills
Easy 5-10min Moderate 10min
AIS AIS
FR FR
Tuesday
Core 1 Core 1
AIS AIS
Wednesday
PRR PRR
1-2x Technique Drills 1x Tech Drills
Easy 5-10min 8-10x 100m Strides
AIS Easy 15-20min
FR AIS
FR
28
Thursday
Core 2 Core 2
AIS AIS
Friday
AIS AIS
FR FR
Saturday
AIS AIS
FR FR
Sunday
Rest Day Rest Day
29
Week 4
Monday
1 x Tech Drills 2x Tech Drills
4x 100m Strides Moderate 20min
Easy 10min AIS
AIS FR
FR
Tuesday
Core 1 Core 1
AIS AIS
Wednesday
PRR PRR
1-2x Technique Drills 1x Tech Drills
Easy 10min 10-12x 100m Strides
AIS Easy 15min
FR AIS
FR
30
Thursday
Core 2 Core 2
AIS AIS
Friday
PRR PRR
AIS AIS
FR FR
Saturday
AIS AIS
FR FR
OR
12K Field Test as outlined
above
Sunday
Rest Day Rest Day
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RSG Half-Marathon Programs
Week 1 Congratulations! You’re ready to embark

on your HM journey! The next eight weeks
will challenge you in many positive ways,
and will prepare you to complete your first
or fastest HM! Best of luck as you progress
through this plan, and here’s to a lifetime
of happy running.
Monday
Pre-Run Routine (PRR) Pre-Run Routine (PRR)
Easy 20-30min Run Easy 30min Run
AIS 1-2x Tech Drills
FR 6-8x 20sec Hill Reps w/
60sec Walking Recovery
Easy 10min
AIS
FR
Tuesday
Core 1 Core 1
AIS AIS
Wednesday
PRR PRR
Easy 10min 6-10x 2:00 ‘Surges’ w/
AIS 60sec Easy Recovery
FR Easy 15min
AIS
FR
big range for the faster running
this week, assess where your
starting point should be
33
Thursday
Core 2 Core 2
AIS AIS
Friday
PRR PRR
Easy 30min or Easy 30-40min
30-45min Aerobic Cross- or 30-45min Aerobic Cross-
Training (AXT) Training (AXT)
AIS AIS
FR FR
Saturday
AIS AIS
FR FR
Sunday
Rest Day (can include a light Rest Day (can include a light
walk and AIS/FR if desired) walk and AIS/FR if desired)
34
Week 2Pro Tip — Check your shoes! At the start of

every new training program, take a look
at your footwear. Do your shoes have any
unusual or excessive wear on the tread?
Is the midsole material (the primary
cushioning layer between the foot bed
and the outsole) starting to crimp and
compress? If so, it is time for a new pair.
Most quality training shoes will last for
300-500mls, and it can be really helpful
to track shoe mileage in your running log.
Go to your local specialty run shop and get
fitted for a new pair before any problems
arise. Don’t run the risk of incurring injury
due to your shoes!
Monday
4x 20-30sec Strides 6-8x 30sec Hill Reps
AIS AIS
FR FR
Tuesday
Optional 30-45min AXT Optional Easy 30min or
Core 1 30-45min AXT
AIS Core 1
AIS
Wednesday
4-6x 60sec ‘Surges’ w/ 1x Tech Drills
90sec Easy Recovery 4x 1600m @ HM Goal Pace
Easy 15min w/ 90sec Easy Recovery
AIS Easy 15min
FR AIS
FR
36
Thursday
Core 2 Core 2
AIS AIS
Friday
Easy 20-30min or Easy 30-40min or
30-45min AXT 40-50min AXT
AIS AIS
FR FR
Saturday
Colorado Leg Circuit Moderate 30min
AIS Easy 20min
FR Colorado Leg Circuit
AIS
FR
Sunday
Rest Day Rest Day
37
Week 3 Pro Tip — Clean up your diet for health and

performance. While there is no perfect diet
for everyone, there is likely an optimum diet
for you as an individual. Mentally track what
foods and food groups make you feel good,
give you the most energy, and don’t leave you
with any stomach distress. Avoid those foods
that leave you bloated, sleepy, or feeling off
in regard to your energy levels. The primary
foods that we should avoid as runners are
going to be those that produce a high level of
uric acid in the bloodstream and negatively
affect our recovery from day to day. These
include heavily fried foods, overly processed
foods (think, packaged baked goods, certain
meats like pepperoni or hot dogs, fast food,
etc), and eating too much meat and animal
products on a regular basis.
Monday
4-6x 20-30sec Strides 6-8x 45sec Hill Reps w/
Easy 10min 75sec Walking Recovery
AIS Easy 10min
FR AIS
FR
Tuesday
Optional 30-45min AXT Optional Easy 30min or
Core 1 30-45min AXT
AIS Core 1
AIS
Wednesday
4-6x 2:00 ‘Surges’ w/ 2:00 1x Tech Drills
Easy Recovery Jogs 6x 1600m @ HM Pace w/
Easy 15min 2:00 Easy Recovery Jogs
AIS Easy 15min
FR AIS
FR
39
Thursday
Core 2 Core 2
AIS AIS
Friday
Easy 30min or Easy 40min or
AIS AIS
FR FR
Saturday
AIS Easy 10min
AIS
FR
Sunday
Rest Day Rest Day
40
Week 4
Week 4 marks the half-way point in your program! How are you
feeling? If everything is going well, plow forward and get the most
out of your body! Feeling a bit down, sore, or under the weather, don’t
be afraid to take it a little easier on your runs or reduce the duration
of a few sessions by 5-10min. It’s always better to be safe than sorry!
Practicing Your Fueling on the Run- For the HM distance, you may
need to take in some calories on course if you will be racing for much
longer than 90min. Most people have enough carbohydrate reserved
in their muscles to support 80-100min of sustained running, but a
well-timed energy gel or consistent sips of sports drink during your
race can make a big difference in how you feel late in the event. The
best time to practice taking your water, gel, and/or sports drink is
during your weekly long run. Take your gel about half-way through
these efforts with 4-8oz of water to aid absorption. Find products
that work for you even if they are not offered at your race. It’s better
to carry your own gel with you than to take a gamble on something
new during the stress of racing.
Monday
Easy 10min 6-8x 60sec Hill Reps w/
AIS 2:00 Walking Recovery
FR Easy 10min
AIS
FR
Tuesday
Core 1 Core 1
AIS AIS
Wednesday
Easy Recovery 8x 3:00 ‘Surges’ w/ 2:00
Easy 15min Easy Recovery
AIS Easy 15min
FR AIS
FR
Thursday
Core 2 Core 2
AIS AIS
42
Friday
Easy 30min or Easy 40min or
AIS AIS
FR FR
Saturday
AIS Easy 20min
AIS
FR
Sunday
Rest Day Rest Day
43
Week 5 Pro Tip- By now, your strength training

and drill sets should be getting quite
comfortable and easier on your working
muscles. Add a little difficulty by
increasing the duration of each exercise
by a few meters in the drill sets (or by
doing your drills up a light uphill grade!)
or by adding a 4-8lb medicine ball to some
of your abdominal/core workouts when
feasible. Keep those routines fresh by
altering the order of exercises completed,
and really paying attention to good form
and proper breathing during all routines.
Monday
4-6x 100m Strides 6-8x 75sec Hill Reps w/
Easy 10min; AIS 2:00 Walking Recovery
FR Easy 10min
AIS
FR
Tuesday
Optional 30-45min AXT Optional Easy 30-40min or
Core 1 and AIS 30-45min AXT
Core 1
AIS
Wednesday
Easy Recovery Jogs 3-4x 3200m @ HM Pace w/
Easy 15min 3:00 Easy Recovery
AIS Easy 15min
FR AIS
FR
45
Thursday
Core 2 Core 2
AIS AIS
Friday
Easy 30min or 30-45min Easy 45min or
AXT 40-60min AXT
AIS AIS FR
Saturday
AIS Easy 20min
AIS
FR
Sunday
Rest Day Rest Day
46
Week 6
Note — You are six weeks into your HM program with lots of great training
behind you! How are your legs feeling? Sometimes at about this point in any
training program, you may have some tight spots in your leg and lower-back
muscles. Try to schedule a 60-90min sports massage this week if you can
to loosen these structures, relax the muscles, and keep you running pain-
free as you finalize preparations for your race. The best days to schedule this
would be on Thursday following Wednesday’s harder session, or Saturday
afternoon following your long run. You never want to schedule a deep tissue
massage within 24hrs prior to a hard workout, or immediately following
(within 1-8hrs) a hard session when inflammation is at its peak.
Pro Tip — For your remaining faster workouts and long runs, be sure you are
wearing your planned race shoes. These shoes should be well broken-in by
race day to avoid any blisters or chafing, but should not have more than
150mls on them, either (you want full impact protection during the race).
The biggest factor to consider when choosing your racing shoes is COMFORT!
A shoe that you perceive as comfortable and works well with your gait is the
biggest contributing factor to injury prevention, according to researchers at
Calgary University. Further, you will need to be comfortable in what you will
wear on race day, as well. Plan your full kit ahead of time based on predicted
weather conditions and what you have found to be comfortable in training.
From your favorite socks to your lucky hat, know what works best for you.
Monday
AIS 2:00 Walking Recovery
FR Easy 10min
AIS
FR
Tuesday
Core 1 Core 1
AIS AIS
Wednesday
Easy Recovery Jogs 1x 6-7mls @ HM Pace
AIS AIS
FR FR
This would be described by many
as a sustained “tempo run” rather
than an interval session, just for
reference. The final 2-3mls should
be challenging, but sustainable in
terms of effort.
48
Thursday
Core 2 Core 2
AIS AIS
Friday
AXT AXT
AIS AIS FR
FR
Saturday
Colorado Leg Circuit Moderate 60-70min
AIS Easy 20min
AIS
FR
Sunday
Rest Day Rest Day
49
Week 7 Two weeks left before your HM! Be sure to

take care of your immune system in these
final weeks by sticking to our routine,
washing hands frequently, and staying
well-hydrated. Try taking a little extra
Vitamin C, Vitamin D, and Zinc at this time
to really give your immune system a boost.
If you are currently dieting to lose weight,
be sure to eat well following your harder
and longer runs to quickly replenish
glycogen stores so you aren’t continuously
depleted at this time. A big smoothie
with Greek yogurt, frozen fruit, juice, and
a carb-protein replacement powder (First
Endurance Ultragen, Pacific Health Labs
R4, or something similar) will do the trick,
and should be consumed within 30min of
finishing your run.
Monday
Beginner In te rm e diate
AIS 90sec Walk Recovery
FR Easy 10min
AIS
FR
Tuesday
Core 1 Optional 30-45min AXT
AIS Core 1
AIS
Wednesday
2x 8:00 ‘Surges’ w/ 4:00 1x Tech Drills
Easy Recovery Jogs 4-5x 1600m @ HM Goal
Easy 15min Pace w/ 2:00 Easy Recovery
AIS Easy 15min
FR AIS
FR
51
Thursday
Core 2 Core 2
AIS AIS
Friday
Easy 20-30min or Easy 40min or
AIS AIS
FR FR
Saturday
(see how you feel!) (see how you feel!)
AIS AIS
FR FR
Sunday
Rest Day Rest Day
52
Week 8 Race week! Are you excited yet? Our

primary goal this week is one thing- stick
to your routine! Try to relax as much as
possible when running, visualize race
day success, and pay extra attention to
sleep, hydration, and good nutrition as
race day approaches. In the final 72hrs
before your race, you will need to increase
your carbohydrate intake slightly. Try to
consume low-fat carbohydrate-based
foods with every meal and snack during
this time along with plenty of water; every
gram of carbs you eat can only be stored if
you are well-hydrated, so keep the water
and sports drink on hand. Good choices
include bagels, rice, pasta, cereal, bananas,
sweet potatoes, and oatmeal.
Monday
AIS 60sec Walk Recovery
FR Easy 10min
AIS
FR
Tuesday
Core 1 Core 1
AIS AIS
Wednesday
6x 1:00 ‘Surges’ w/ 2:00 1x Tech Drills
Easy Recovery Jogs 5x 2:00 ‘Surges’ w/ 2:00
Easy 15min Easy Recovery
AIS Easy 15min
FR AIS
FR
54
Thursday
Core 2 Core 2
AIS AIS
sticking to your routine! sticking to your routine!
Friday
Easy 20min or Easy 20-30min or
20-30min AXT 30min AXT
AIS AIS
FR FR
Saturday
Race day! Wake-up 3hrs prior to your race start, have a light breakfast, hydrate
well, and enjoy your normal coffee or tea (if desired). Get to the start area early,
take some time to go through your AIS routine and mentally prepare for the
race before warming-up. Finish your warm-up just 5-10min before the start
so you are ready to roll right off the line. Pace the race in thirds! The first four
miles should feel very relaxed and you should be running 5-10sec per mile
slower than target race pace. Over the next five miles, stay in control and try
to run as close to target race pace as possible. Allow for a few slower miles if
there are hills on the course, and try to hit your water stations for a few sips at
each. Take an energy gel between miles 6-8 if you have practiced doing so in
training. In the final four miles, you are racing! This is the time to push yourself
and utilize the fitness you have built over the last 8-12 weeks!
Best of luck, and have fun!
HM Race 2-3x 30sec Light Surges
Easy 10min HM Race
Easy 10min
55
Sunday
Long Walk Long Walk
AIS AIS
FR FR
Active Recovery Period to Follow; Can Include Walks, Lighter AXT, Core,
and AIS for 7-14 days; No Running During This Period
56
Debriefing
After any target race, it is very important to review your training
and the race itself. Were you able to complete the full program?
Did you have any injuries or other setbacks along the way? How
did the race go in regard to your goal time or finish result? Use
the answers to these questions to make subtle changes to
your training approach and lifestyle along the way. Start setting
new goals to keep you motivated, and always seek joy in the
wonderful challenge of running at your best!
We at RSG hope that you enjoyed this e-book, and please check
out the other publications available on our site! The next step
after your HM is to take on your marathon challenge, so rest up,
get re-motivated, and let’s prep for your next big race!
57

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HALF-MARATHON

After graduation, he worked as a high school

He began honing his coaching craft at this

This produced a US Foot Locker Cross Country

Disclaimer: although this training plan has been developed

8 Choosing Your Race

12 Optional Base Phase

15 Establishing Positive Routines

23 Optional Base Phase

32 RSG Half-Marathon Programs

Beginners will be looking for a HM time goal of over 2hrs in a very

Intermediate runners will have a solid background in formal

Intermediate runners should shoot for a HM goal time between

The other way is to complete the following field test a week or

Warm-up thoroughly using the guidelines in this program, and

Warm-down as you normally would with 10-20min of easy

1. Do I want to travel to an event more than a few hours

2. Am I interested in spending some time in the city in which

3. Am I concerned with race distance certification and

4. Do I expect significant race course support from cheering

If you plan to travel to a destination race or take a vacation

Tuesday — Strength and Flexibility Training; these days will

Thursday — Same as Tuesday

Friday — Aerobic training via an easy run or cross-training;

Saturday — Your long run day! Do this run somewhere scenic

Sunday — Rest Day! The body cannot adapt to new stress

Tuesday — Easy Running or Aerobic Cross-Training Plus

Wednesday — This will be your primary challenge day

Thursday — Same as Tuesday; no cross training or running,

Friday — Aerobic training via an easy run or cross-training;

Saturday — Your long run day! Do this run somewhere scenic

Sunday — Rest Day! The body cannot adapt to new stress

The beauty of running is that the activity can be completed

^^ On average, less than 60min per day to complete your

^^ A good pair of running shoes, preferably fitted to your

^^ Appropriate technical running clothing and gear befitting

^^ A foam roller or similar self-massage device.

^^ Optional — A 4-12lb medicine ball to add difficulty to your

^^ A running watch or easy-to-use GPS unit to monitor

^^ Safe places to run! This can include parks, bike paths,

^^ Optional — A heart rate monitor to gauge effort; use the

1. According to Dr. Joe Vigil, coach of Olympians Deena Kastor

2. Related to the above, it is not necessary to eat anything prior

4. Nutrition is another major factor in establishing positive daily

5. Being flexible in your training, as in life, is a key ingredient to

Easy Running — This is your “daily run” designed to help you

Technique Drills — These are general drills designed to enhance

Lateral Skips — begin as you would a “jumping jack” and move

Backwards Skips — slightly exaggerated skipping, moving in the

Hamstring Reach-Outs — run forward with legs reaching out in

Bounding — run forward with a driving style to exaggerate stride

Strides — Strides are fast, controlled runs completed for 20-

Core 1 (Strength) — complete each of the following exercises

Core 2 (Stability) — complete each of the following exercises

Front Plank Tricep Dips

Front-Plank with Alternating Foot Placement (assume the

Russian Hamstring Lifts (assume the reverse plank position,

Active Isolated Stretching (AIS) — derived from the work of

Fartlek Surges — These surges are designed to elevate your