This is my half marathon training week 5 recap covering every run from March 23–29, 2026. Half marathon training week 5 included speed work on the treadmill, a beautiful deer-filled trail run, and a brutal 9-mile progression long run — all while running sick. If you are training for a spring half marathon, half marathon training week 5 is where the mileage and intensity really start to stack. Here is exactly how my half marathon training week 5 went, including how I managed runner’s knee, PT, and fueling on long runs. Whether you are deep in your own training block or just getting started, I hope this half marathon training week 5 recap gives you something useful to take into your next run.
Week of March 23, 2026 · 4 runs · Deer, donuts, and running through it sick
Out here doing the thing — even when the thing is hard. Week 5 is done. 🏃♀️
Week 5 of Chicago half marathon training is in the books and honestly, I am proud of myself for getting through it. This was one of those weeks where everything was stacked against me. I was sick all week, work was absolutely swamped, and I was jumping back up to four days of running after a lower volume week. None of it was easy, but I showed up anyway. That has to count for something.
Chicago Half Marathon Training Week 5: The Runs
| Day | Type | Notes |
|---|---|---|
| Tuesday, Mar 25 | 5 Miles Easy | Trail run — 25+ deer sightings 🦌 |
| Thursday, Mar 27 | Speed Work + PT | 10×400m on the treadmill — thunderstorm edition ⚡ |
| Saturday, Mar 28 | 3 Miles Easy | New park, strong legs, post-run donuts 🍩 |
| Sunday, Mar 29 | 9 Miles Progression | 3 easy / 3 HM pace / 3 easy — toughest run of the block |
Tuesday: 5 Miles Easy — and About 25 Deer
Tuesday’s run was on a trail we hadn’t visited in a while, and I forgot how much I love it out there. It’s quiet, not very busy, and apparently a popular spot for the local deer population — because I counted at least 25 of them. Multiple walked right out in front of me on the path. It was one of those runs that reminds you why you do this. Just beautiful!
The only caveat is that I started getting sick Sunday night and by Tuesday I had a full-blown sore throat and congestion going on. So while the run felt overall pretty good, I was definitely not at 100%. I also had a brief sharp knee pain that came and went within about a minute, likely from some extra inflammation from being sick, but it didn’t stick around and I finished the run feeling solid.
Just a few of the 25+ deer I spotted on Tuesday. 🦌
Thursday: Speed Work on the Treadmill
Thursday’s workout was 10 minutes easy, 10×400m at interval pace with 2-minute walk recoveries in between, followed by 10 minutes easy to close it out. The plan was to run outside but a thunderstorm had other ideas, so the treadmill it was. I will be honest, I really do not love the treadmill. But I am genuinely grateful they exist, because there is no version of me that was running 400m repeats in a lightning storm.
Surprisingly, this workout went really well. I finished an audiobook while I was running and felt pretty productive about the whole thing. Still sick, still congested, but the legs showed up. I also got PT in on Thursday — foam rolling, clamshells, fire hydrants, donkey kicks — and stacked it right onto my run day so I wouldn’t lose the habit.
Saturday: 3 Miles Easy — New Park, Good Energy
Saturday got off to a chaotic start with a parking situation that delayed us before we even began, but once we were actually running it was a really nice one. I went to a park I don’t usually run at and the change of scenery did a lot for my mood. The air was cool, my legs felt strong, and the 3 miles went by fast. And then we went and got donuts because I love a sweet treat post-run.
The only correct post-run Saturday activity. 🍩
Chicago Half Marathon Training Week 5: The Long Run
Sunday was a 9-mile progression run — 3 miles easy, 3 miles at half marathon pace, 3 miles easy — and it was the hardest run of this entire training block so far. This was also the longest I have run since my half marathon, so the distance alone was already a mental hurdle.
Everything that could make a run harder kind of showed up at once. It started fairly cold and got progressively warmer as I went, which meant I started overdressed in a coat and just had to deal with it. I was still sick and my allergies were terrible, so I took an allergy pill before heading out, which I think made me drowsy and a little lightheaded throughout the run. I also wore a pair of shoes I don’t normally run in, which were stiff enough that my knees and hips were really feeling it by the end.
I genuinely did not want to keep going at multiple points during this run. But I pushed through and finished all 9 miles, and I think that mental toughness is going to matter more on race day than any perfect training run ever could. Not every run is going to feel good, and this one didn’t. The only thing that matters is I finished.
The one bright spot was trying Skratch Labs Energy Chews for the first time — raspberry flavor — and they were really good. I have been experimenting with different chew options to find what works best for me on long runs, and these are absolutely going in the rotation.
My current energy chew lineup. Testing all three brands to find what works best for race day. 🍇🍏🍋
Skratch Labs Energy Chews — Variety Pack
I tried raspberry for the first time on Sunday’s long run and they were genuinely delicious. Easy to chew on the move, settled well, and didn’t feel heavy at all. A new favorite in the rotation.
Shop on Amazon → Affiliate link — I earn a small commission at no extra cost to you. I only share products I personally use and trust. 🤍BonkBreakers Energy Chews
Another one in my current chew rotation. The green apple flavor is really good and they are easy on the stomach mid-run. Great option if you are looking for something with electrolytes built in.
Shop on Amazon → Affiliate link — I earn a small commission at no extra cost to you. I only share products I personally use and trust. 🤍Managing the Knee & Staying on Top of PT
My runner’s knee has been nagging a little this week, which is pretty common when I’m sick, extra inflammation tends to settle right in the knees. My plan going forward is 1–2 strength days and 3 days of PT per week to stay ahead of it. I’ve been managing it with extra foam rolling at home, and honestly consistent PT has been the biggest thing keeping it in check. If you’re dealing with something similar, a good foam roller is non-negotiable.
Amazon Basics Foam Roller
My go-to for foam rolling between PT sessions. Simple, firm, and effective. It’s exactly what you need for IT band, quads, and calves after a hard week of training.
Shop on Amazon → Affiliate link — I earn a small commission at no extra cost to you. I only share products I personally use and trust. 🤍Honest Check-In
This was not a glamorous week. I was sick from Sunday night all the way through, work was relentless, and Sunday’s long run was genuinely one of the harder things I’ve done in this training cycle. But I ran four days, I got PT in, and I finished every single workout on the schedule. Some weeks the win is just showing up and getting it done, and this was that week.
Chicago is getting closer and I know there will be more weeks that feel like this before race day. The goal isn’t perfect trainingit’s consistent training. You can follow along with the full journey on my Training & Progress page.
- Monday: Strength work + PT
- Tuesday: Speed — 10 min easy, 3×1200m at interval pace (2 min walk recovery), 10 min easy
- Thursday: 6 miles easy + PT
- Saturday: Ringing in the Spring 5K 🏅
- Sunday: 10 miles — 6 easy, 3 at HM pace, 1 easy
