Can I follow this plan as a total beginner?

Yes. Start with the scaled options, keep the running conversational, and let a coach dial the loads. The first race is about finishing strong and having fun, not chasing a time. Pair this plan with our beginners on-ramp for the gentlest entry.

How to Train for Deadly Dozen: 12-Week Plan

How to Train for Deadly Dozen: 12-Week Plan from CrossFit BC. A complete 12-week training plan for the Deadly Dozen fitness race, built for Vancouver athletes: base building, strength endurance, race simulations, and…

Written by:: CrossFit BC Coaching Team
Section:: Hybrid Training
Reading time:: 12 min
Topics:: deadly dozen, hybrid training, race prep, vancouver, training plan
Published:: Sunday, June 14, 2026
Last updated:: Sunday, July 12, 2026

How to Train for Deadly Dozen: A 12-Week Vancouver Plan

This article is part of the CrossFit BC journal, written by the coaching staff who run our classes in Olympic Village, Vancouver. We publish what we teach on the floor: training decisions, recovery, nutrition, and the honest tradeoffs behind them.

Common questions

How long does it take to train for Deadly Dozen?

Most people do well with a 12-week runway. If you already train consistently, 8 weeks is plenty. If you are starting from scratch, give yourself 12 to 16 weeks so the base-building phase is not rushed. The plan in this article scales to whatever start point you are at.

How many days a week should I train?

Three to four quality sessions a week is the sweet spot for most people: one running focus, one strength endurance focus, one mixed or simulation session, plus an optional easy aerobic day. More is not better if it costs you recovery. Coaches at CrossFit BC will adjust the volume to your life.

Do I need a track to train for the runs?

No. A track is handy for 400m repeats, but any measured loop, treadmill, or seawall stretch works. The goal is a repeatable 400m effort you can hit again and again without blowing up, not a single fast lap.