This is my half marathon training week 6 recap covering every run from March 30–April 5, 2026. Half marathon training week 6 included speed work on the treadmill, a trail run with knee pain, a 5K race, and a 10-mile long run the very next day — the longest run since my half marathon. If you are training for a spring half marathon, half marathon training week 6 is where the back-to-back efforts start to test your mental toughness. Here is exactly how my half marathon training week 6 went, including how I managed runner’s knee, recovery, and fueling on long runs.
Week of March 30, 2026 · 4 runs · A 5K race, a 10-miler, and spring finally showing up on the trail
The trail is coming back to life. Worth every muddy mile. 🌸
Week 6 of Chicago half marathon training is done and this one had a lot going on. A 5K race on Saturday, a 10-mile long run on Sunday, speed work, a trail run with some knee drama, and somehow spring decided to finally show up in the middle of it all. This was one of the bigger weeks of the block so far and I am genuinely proud of how I handled the back-to-back effort.
One thing I have been doing every single day this week regardless of what else is on the schedule — the quick resistance band routine from my runner’s knee guide. My knee has been nagging and staying consistent with that routine has made a real difference. Some days strength work feels optional. This one doesn’t.
Chicago Half Marathon Training Week 6: The Runs
| Day | Type | Notes |
|---|---|---|
| Monday, Mar 30 | Strength + PT | Band workout + strength session 💪 |
| Tuesday, Apr 1 | Speed Work | 10 min easy, 3×1200m at interval pace, 10 min easy |
| Thursday, Apr 3 | 6 Miles Easy | Trail run — knee pain but gorgeous 🌸 |
| Saturday, Apr 5 | Ringing in the Spring 5K | 29:42 official · 9:41 avg pace 🏅 |
| Sunday, Apr 6 | 10 Miles Progression | 6 easy / 3 HM pace / 1 easy — longest run since my half |
Monday: Strength + PT
Monday was a strength and PT day — no running. I am currently at one dedicated strength session per week and working my way up to two. It is one of those things where some is genuinely better than none, and I am trying to build the habit before I build the volume. On top of the strength work, I have been doing my quick banded routine every single day this week because of the knee stuff, and I can already feel it helping.
Tuesday: Speed Work
Tuesday is almost always speed work day and honestly it is my favorite. The workout was 10 minutes easy to warm up, 3×1200 meters at interval pace with 2-minute walk recoveries, then 10 minutes easy to close it out. My interval pace sits around 9:40–10:00 per mile, which sounds approachable until you are on rep three and your legs are already cooked.
The mental trick I keep coming back to: I have run this pace — or faster — for longer during a 5K. If I can hold it for 3.1 miles straight, I can absolutely hold it for 1200 meters with a walk break coming. It works every time.
Speed work on the treadmill is fine but outside is a completely different experience. The walk recoveries make it feel almost fun. A fast burst, catch your breath, go again. It breaks up the run in the best way and I always leave feeling accomplished.
Thursday: 6 Miles Easy on the Trail
Thursday we finally got outside on the trail and it was exactly what I needed after a week of rain. Spring is really starting to show up out there. The flowers coming in, everything greening up, the kind of scenery that makes you forget you are also kind of tired.
There was some knee pain on this one, nothing unbearable but enough to notice. I managed it and kept moving. We did start a little late so the last stretch finished in the dark, but being outside in actual spring weather after all the rain we have had felt like a gift. I will take a dark finish over a treadmill any day.
Spring finally showing up on the trail. All of this rain had to be good for something. 🌸
Saturday: Ringing in the Spring 5K
Saturday was the Ringing in the Spring 5K — NWI’s biggest springtime race — and I finished in 29:42 with a 9:41 average pace on a hilly course in the rain. I knew going in this wasn’t a PR day with a 10-miler the next morning, but I still competed hard and I am proud of that result. You can read the full recap right here.
Chicago Half Marathon Training Week 6: The Long Run
Sunday was the one I had been thinking about all week. It was 10 miles, the longest run since my half marathon. The structure was 6 miles easy, 3 miles at half marathon pace, 1 mile easy to finish. I had two gels and my electrolytes in my SpiBelt water bottle, and I was as ready as I was going to be after racing the day before.
The first 6 miles I kept things genuinely easy and listened to a podcast. My legs were fatigued toward the end of that stretch which, honestly, racing a 5K the day before will do that, but they were holding up. Then I saved my music for the 3 miles at half marathon pace, which was exactly the right call. Something about switching to music when it is time to work just flips a switch.
I hit my paces on those 3 miles. Actually ran them a little faster than goal pace, which felt great until mile 10 arrived and my legs were completely done. The last mile was the hardest of the whole run. But I finished all 10, hit the paces that mattered, and crossed that final mile feeling exactly how a hard training run should feel, completely spent and really proud.
Total time: 1 hour 53 minutes. I will absolutely take it.
Post-run coffee. Hard earned. ☕
Recovery: Electrolytes + Magnesium Bath
After a back-to-back effort like this weekend, recovery is not optional. I came home, got my Huma electrolytes in right away, and then did a magnesium bath with Dead Sea Salt. I have been using the Dead Sea Salt specifically because it has higher mineral absorption than regular Epsom salt, which means more magnesium getting to the muscles that need it. On a weekend like this one, every bit of that matters.
Huma Chia Energy Electrolytes
My go-to post-run electrolyte drink. Easy on the stomach, genuinely tasty, and exactly what I reach for after long efforts and back-to-back race weekends.
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. 🤍The Dead Sea Salt bath is something I have been doing more intentionally lately and it genuinely helps with soreness. I linked it below, the difference in magnesium absorption is real and worth knowing about if you are doing any serious training volume.
You can shop the Dead Sea Salt I use here on Amazon.
Higher magnesium absorption than Epsom salt — worth it after a long run weekend.
Managing the Knee
The knee pain has been showing up this week, nothing that stopped me, but enough that I am paying attention to it. Staying on top of the daily band routine from my runner’s knee guide has been the biggest thing keeping it manageable. Consistency with those exercises matters more than how many reps I do in a single session. I am also foam rolling daily and keeping an eye on how it responds to the increasing mileage.
Honest Check-In
A 5K race and a 10-mile long run in the same weekend is not easy. The adrenaline at the race made it hard to hold back the way I probably should have, and my legs definitely knew about it by mile 8 on Sunday. But I finished everything on the schedule, I hit my paces, and I came out the other side of this week feeling like the training is working. Chicago is getting closer and this week proved I can handle the hard stuff.
You can follow along with the full journey on my Training & Progress page.
- Monday: Strength training
- Tuesday: Speed — 10 min easy, 5×800m at interval pace (2 min walk recovery), 10 min easy
- Wednesday: 6 miles easy
- Saturday: 5 miles easy
- Sunday: 11 miles — 3 easy, 2 HM pace, 2 easy, 2 HM pace, 2 easy
