Hudson 10K – Adaptive Running
Brad Hudson
About the plan
Twelve weeks in Brad Hudson's method, which he dubbed "adaptive running": instead of a rigid training plan, a three-phase skeleton that becomes progressively more like the race. The first four weeks are introductory — aerobic volume, fartlek and the hill sprints that are Hudson's trademark, ten-second bursts up a steep hill present from the first week and kept until the end. The next four open up the range: threshold and 1 km intervals, the broad work that supports any distance. The final three narrow the focus to the 10K with combined workouts (threshold linked into intervals in the same session) and race-pace blocks. For anyone who already runs 34 miles (55 km) a week and wants a plan that teaches you to adjust training instead of obeying it. Reading note: Hudson's hill sprints appear as 10-second @repetição — they are maximal bursts up a steep hill with full recovery, and exist to recruit fast-twitch fiber and protect running mechanics, not to produce acidity. And the name of the method is literal: if a workout didn't go well, Hudson expects you to swap the next session rather than follow the plan to the letter.
The plan in numbers
- Duration
- 12 weeks
- Runs per week
- 6
- Weekly volume
- 32 mi · 29 min → 47 mi · 13 min
- Longest run
- 13 mi
Week 1 starts at 32 mi · 29 min and volume builds to 47 mi · 13 min in week 7, the heaviest of the plan.
A typical week has 6 runs, and the longest session reaches 13 mi (Long, week 7).
Over the final 5 weeks volume drops from 47 mi · 13 min to 17 mi so you arrive at the race rested.
Race day (9.3 mi) falls on Sunday of week 12; the week holds 17 mi of running before it.
There are 3 tune-up races on the way to the goal race.
Key workouts
The quality sessions that come up most in this plan:
- Interval11 sessions across 11 weeks
- Long11 sessions across 11 weeks
- Repetition9 sessions across 9 weeks
- Marathon4 sessions across 4 weeks
Who it's for
Advanced level. To start safely you should already be running about 32 mi · 29 min per week and be comfortable with a 9.3 mi session — that is what week 1 asks for.
Week 1 — workout preview
32 mi · 29 min this week
5 mi · 13 min
4.3 mi
3.1 mi · 16 min
4.3 mi
5.6 mi
9.3 mi
Week 7 — the heaviest of the plan
47 mi · 13 min this week
6.8 mi
7.5 mi · 13 min
6.2 mi
5.6 mi
8.3 mi
13 mi
Plan Structure
12 weeks · 71 workouts · 13 rest days
See the full plan
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