Chicago 1/2 Marathon Training Plan – 24 Weeks

24-week half marathon training plan

April 20 → September 27, 2026 · Returning runner at 58. Click any day to mark it done.

Week 1Apr 20–26

9–11 mi

MonRestTue30 min run/walkWedCross-train 30 minThu30 min run/walkFriRestSatLong: 3 mi easySunRest + stretch

First week back. Run/walk intervals are completely fine — try 3 min run, 1 min walk, repeat. No ego, just movement.

Week 2Apr 27–May 3

11–13 mi

MonRestTue30 min easyWedCross-train 30 minThu30 min easyFriRestSatLong: 4 mi easySunRest + foam roll

Aim to reduce walk breaks. Conversational pace — you should finish feeling like you had more in the tank.

Week 3May 4–10

12–14 mi

MonRestTue35 min easy + strengthWedCross-train 35 minThu30 min easyFriRestSatLong: 4.5 miSunRest

Add a short strength session on Tuesday — glutes, core, single-leg balance. 15–20 min is enough.

Week 4 — recoveryMay 11–17

8–9 mi

MonRestTue25 min easyWedCross-train 25 minThu25 min easyFriRestSatLong: 3 mi easySunRest

Planned down week. Cut mileage ~25%. Adaptation happens during rest, not during the run itself.

Week 5May 18–24

14–16 mi

MonRestTue35 min easyWedCross-train 35 minThu35 min easyFriRestSatLong: 5 miSunRest + walk

Introduce a 3rd run day. All runs at easy, conversational effort — no exceptions yet.

Week 6May 25–31

15–17 mi

MonRestTue35 min easy + strengthWedCross-train 35 minThu35 min easyFriRestSatLong: 5.5 miSunRest

Phase 1 closes here. Goal: run 5 miles continuously and comfortably before moving to Phase 2.

Week 7Jun 1–7

17–19 mi

MonRestTue4 mi easyWedCross-train 40 minThu4 mi easyFriRestSatLong: 6 miSunRest

Phase 2 begins. Runs shift to steady aerobic pace — still comfortable, slightly more purposeful.

Week 8Jun 8–14

19–21 mi

MonRestTue4 mi easy + strengthWedCross-train 40 minThu4.5 mi easyFriRestSatLong: 7 miSunRest + foam roll

Long run reaches 7 miles. Ease into any hills if available — great low-impact strength builder.

Week 9 — recoveryJun 15–21

14–15 mi

MonRestTue3 mi easyWedCross-train 30 minThu3 mi easyFriRestSatLong: 5 mi easySunRest

Second planned down week. Protect against cumulative fatigue — this is mandatory, not optional.

Week 10Jun 22–28

20–22 mi

MonRestTue4.5 mi easyWedCross-train 40 minThu5 mi easyFriRestSatLong: 8 miSunRest

Shoe check: if your current pair has 300+ miles on them, replace before mileage climbs further.

Week 11Jun 29–Jul 5

21–23 mi

MonRestTue5 mi + 4 stridesWedCross-train 40 minThu5 mi easyFriRestSatLong: 8.5 miSunRest

Add strides at end of Tuesday’s run: 4×20 sec relaxed accelerations with full recovery walk between each.

Week 12Jul 6–12

22–24 mi

MonRestTue5 mi easy + strengthWedCross-train 40 minThu5 mi easyFriRestSatLong: 9 miSunRest + foam roll

Phase 2 complete. You should now handle 8–9 miles comfortably. Solid foundation for the HM build ahead.

Week 13Jul 13–19

23–25 mi

MonRestTue5 mi easyWedCross-train 40 minThu5 mi with 2 mi tempoFriRestSatLong: 9.5 miSunRest

HM build begins. Thursday adds a middle-pace section — not race pace, just slightly less easy than normal.

Week 14 — recoveryJul 20–26

16–17 mi

MonRestTue3.5 mi easyWedCross-train 30 minThu4 mi easyFriRestSatLong: 7 mi easySunRest

Third down week. Every 3rd week lighter — this rhythm is the secret sauce of the whole plan.

Week 15Jul 27–Aug 2

25–27 mi

MonRestTue5 mi easyWedCross-train 45 minThu6 mi with 2 mi tempoFriRestSatLong: 10 miSunRest

Long run hits double figures. Fuel during the run — a gel or banana around mile 6. Practice race-day nutrition now.

Week 16Aug 3–9

26–28 mi

MonRest or 20 min jogTue5 mi easy + strengthWedCross-train 45 minThu6 mi with 3 mi tempoFriRestSatLong: 10.5 miSunRest

Optional 4th run day (20–25 min easy jog Monday). Only add if you genuinely feel good — never push through fatigue.

Week 17 — recoveryAug 10–16

17–18 mi

MonRestTue4 mi easyWedCross-train 30 minThu4 mi easyFriRestSatLong: 7 mi easySunRest

Down week. Legs will thank you. Prioritise 8+ hrs sleep this week — recovery is training.

Week 18Aug 17–23

28–30 mi

MonRestTue5 mi easyWedCross-train 45 minThu6 mi with 3 mi tempoFriRestSatLong: 11 miSunRest + foam roll

Peak phase. Long run reaches 11 miles. This is the hardest block of the whole plan — trust your base.

Week 19Aug 24–30

29–31 mi

MonRestTue5 mi easy + strengthWedCross-train 45 minThu7 mi with 3 mi tempoFriRestSatLong: 11.5 miSunRest

Practice your full race-morning routine on Saturday — same shoes, kit, breakfast timing, and warm-up.

Week 20 — recoveryAug 31–Sep 6

18–20 mi

MonRestTue4 mi easyWedCross-train 35 minThu4 mi easyFriRestSatLong: 8 mi easySunRest

Final down week before taper. Legs should feel surprisingly fresh by Saturday — that’s exactly the point.

Week 21 — taper startSep 7–13

20–22 mi

MonRestTue5 mi easyWedCross-train 35 minThu5 mi with 2 mi tempoFriRestSatLong: 9 miSunRest

Taper begins. Cut volume ~20%. Keep the effort on Thursday’s run — just less total mileage. Resist adding more.

Week 22 — taperSep 14–20

15–17 mi

MonRestTue4 mi easyWedCross-train 30 minThu4 mi with 1 mi tempoFriRestSatLong: 7 mi easySunRest

Cut another ~25%. Runs feel almost too easy — that’s correct. The urge to add miles is the taper talking. Ignore it.

Week 23 — race weekSep 21–27

10–12 mi

MonRestTue3 mi easy + stridesWedRest or 20 min walkThu2–3 mi easyFriRestSatRest — kit readySunRACE DAY

Short shakeout runs only. Hydrate well all week. Lay out your full kit Saturday night. Nothing new on race morning.

Week 24 — post-raceSep 28–Oct 4

0–3 mi

MonRestTueEasy walkWedRestThuEasy walkFriRestSatRestSunRest

You did it! Take 1–2 full weeks off running. Walk, swim, stretch. Your body needs genuine rest after a half marathon.