Hudson Half Marathon – Adaptive Running
Brad Hudson
About the plan
Fourteen weeks in Brad Hudson's adaptive method, built in three phases that narrow the focus down to the half marathon. The introductory phase builds volume with fartlek and with the hill sprints that Hudson keeps all year. The fundamental phase — the longest, five weeks — develops threshold and aerobic power in parallel, without choosing between the two. The specific phase brings the combined workouts that are the signature of the method: a session that links a threshold block straight into 1 km intervals, teaching the body to produce pace on tired legs, and long race-pace blocks that reach 7 miles (12 km). Volume goes from 39 to 60 miles (62 to 96 km) per week with long runs of up to 16 miles (26 km). For advanced runners who already have a base and want a new personal best over 13.1 miles (21 km). 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
- 14 weeks
- Runs per week
- 6
- Weekly volume
- 36 mi · 29 min → 54 mi · 13 min
- Longest run
- 17 mi
Week 1 starts at 36 mi · 29 min and volume builds to 54 mi · 13 min in week 7, the heaviest of the plan.
A typical week has 6 runs, and the longest session reaches 17 mi (Long, week 11).
Over the final 7 weeks volume drops from 54 mi · 13 min to 17 mi so you arrive at the race rested.
Race day (14 mi) falls on Sunday of week 14; the week holds 17 mi of running before it.
There are 4 tune-up races on the way to the goal race.
Key workouts
The quality sessions that come up most in this plan:
- Interval13 sessions across 13 weeks
- Long13 sessions across 13 weeks
- Repetition10 sessions across 10 weeks
- Marathon4 sessions across 4 weeks
Who it's for
Advanced level. To start safely you should already be running about 36 mi · 29 min per week and be comfortable with a 11 mi session — that is what week 1 asks for.
Week 1 — workout preview
36 mi · 29 min this week
5.6 mi · 13 min
5 mi
3.1 mi · 16 min
5 mi
6.8 mi
11 mi
Week 7 — the heaviest of the plan
54 mi · 13 min this week
8.1 mi
8.1 mi · 13 min
7.5 mi
6.8 mi
8.3 mi
16 mi
Plan Structure
14 weeks · 83 workouts · 15 rest days
See the full plan
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