Deadly Dozen - 8 Week Functional Fitness programme

DEADLY DOZEN: 8-WEEK RACE PREPARATION PROGRAMME

Prepare your body for every journey, every labour and every stage of the Deadly Dozen.

This progressive eight-week programme is designed around the specific demands of the race—combining repeated 400m runs with loaded carries, deadlifts, lunges, snatches, burpee broad jumps, squats, presses, bear crawls and devil presses.

Your weekly schedule includes:

• Two race-specific strength sessions

• Two conditioning sessions

• One Zone 2 aerobic session

• Planned reset and recovery days

• Progressive loading and conditioning across eight weeks

• Race simulations and a final taper

• Race-day pacing and performance tracker

You’ll develop the strength to handle the labours, the aerobic engine to recover between efforts and the anaerobic endurance needed to maintain your performance when fatigue builds.

The programme is professionally presented in a downloadable 14-page PDF, with clear weekly sessions, sets, repetitions, distances, intensity guidance and a simple Monday-to-Sunday timetable.

Train smarter. Build your engine. Arrive ready to race.

Created by AH Coaching — Fitness | Strength | Mindset

Please ensure you are medically fit to exercise before beginning. All movements and loads should be adjusted to your experience, ability and official race division.