Free training plan
Fitness race
training plan
A free six-week Deadly Dozen plan for your first race - strength, running and race-style circuits - written by the people who set the course. Tell us where to send it and it lands in your inbox.
01 - THE FREE PLAN
Six weeks
Three strands
- 01
Strength
2 sessions a week, every week. Building your foundation.
- 02
Journey fitness
Steady state runs to build your base followed by tempo and interval work to get you race ready.
- 03
Labour fitness
Race-style circuits using the Deadly Dozen Labours.
02 - THE WORKOUT
The twelve
exercises
The Deadly Dozen is twelve 400m runs with one exercise after each, in the same order at every race. Train it as a workout: run 400m, do the exercise, and go again, twelve times.
- 01Farmers Carry240m · KettlebellMen 2 x 24kg · Women 2 x 16kg
- 02Deadlift60 reps · KettlebellMen 1 x 32kg · Women 1 x 24kg
- 03Lunge60m · DumbbellMen 2 x 12.5kg · Women 2 x 7.5kg
- 04Snatch60 reps · DumbbellMen 1 x 15kg · Women 1 x 9kg
- 05Burpee Broad Jump60m · Bodyweight
- 06Goblet Squat60 reps · KettlebellMen 1 x 16kg · Women 1 x 12kg
- 07Front Carry240m · Weight plateMen 1 x 25kg · Women 1 x 20kg
- 08Push Press60 reps · DumbbellMen 2 x 12.5kg · Women 2 x 6kg
- 09Bear Crawl120m · Bodyweight
- 10Clean & Press60 reps · Weight plateMen 1 x 15kg · Women 1 x 10kg
- 11Overhead Carry180m · Weight plateMen 1 x 15kg · Women 1 x 10kg
- 12Devil Press20 reps · DumbbellMen 2 x 10kg · Women 2 x 5kg
Race weights as the official rulebook prints them. Build up to them: the free plan starts with lighter weights if you need them.
Every race format, explained03 - GET THE PLAN
Where should we send it?
Your first name, your email and a mobile number. The plan arrives by email within minutes.
- Tell us your name, email and mobile
- The plan lands in your inbox within minutes
- Train with it, then pick your race
04 - GO FURTHER
The full
method
The free plan gets you to your first start line. For the whole Deadly Dozen methodology and the programming detail behind it, the official training manual is the next step.
Training for HYROX too?
Running and functional strength, trained together, is what every fitness race asks for. Deciding between races? See how they compare on races like HYROX.
New to racing?
Start with the Deadly Sprint, the Deadly Dozen cut in half, or read about your first fitness race.
HYROX is a trademark of its owner, which has no connection with Deadly Dozen.
QUESTIONS
Before you
ask
Is it really free?
Yes. The plan costs nothing. Asking for it joins the Deadly Dozen training list, and you can leave the list in one click from any email.
Do I need to have entered a race?
No. The plan is for anyone who wants to train the way the race asks - entered, thinking about it, or just curious.
Who is the plan for?
Anyone training for a first Deadly Dozen. Six weeks, three strands - strength twice a week, running that builds from steady runs to intervals, and race-style Labour circuits - with regressed weights to start with if you need them.
Where does the plan arrive?
By email, within a few minutes of pressing the button. Not there? Check your junk folder, then add us to your contacts so the next one lands.
UPCOMING TRACK RACES
Plan your
race year
Find Track Race dates across the coming year, in the UK and worldwide.
Explore all racesUK dates for the coming year
Lee Valley
+2 more datesView race & bookMiddlesbrough
View race & bookBristol
View race & bookMacclesfield
+1 more dateView race & bookEdinburgh
View race & bookCrawley
View race & bookLiverpool
View race & bookLee Valley
View race & bookPortsmouth
View race & bookCheck each event’s entry page for current prices and divisions.
YOUR NEXT MOVE
Train for a date
Pick a race six weeks or more away and train for it with the plan. Entries close three days before each race.