New

DEKA Mile

Performance Training, Inc.

Strength & Conditioning

Coach

Nathan England

Prepare to dominate all 10 DEKA zones with this 8-week, race-specific training program designed for both Open and Elite athletes. The DEKA MILE challenges your strength, power, and anaerobic capacity through short, explosive efforts with rapid transitions — and this program mirrors those demands.

Each week includes: -Strength sessions to build full-body power and durability for all zones -High-intensity conditioning and threshold intervals to help you maintain pace under fatigue -DEKA simulation workouts to practice smooth transitions and race-day efficiency -Zone 2 recovery sessions to enhance aerobic capacity and improve recovery between efforts

Whether you’re preparing for your first DEKA MILE or aiming for a personal best, this program will help you build the strength, stamina, and strategy needed to crush race day.

$30

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Improved Strength

Two dedicated strength days designed to build the power and stability you need to feel strong through every DEKA zone.

Improved Aerobic Capacity

Structured Zone 2 conditioning sessions that drive aerobic adaptations, improve endurance, and enhance recovery between high-intensity efforts.

Better Pacing and Transitions

DEKA simulation workouts focused on pacing, transitions, and efficiency—so you can move smoothly and confidently on race day.

Increased Mental Toughness

Each workout challenges your physical limits and sharpens your mindset for competition and daily life.

Threshold Runs

Runs designed to help you find your edge and hold your pace when it counts most.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Delivered through TrainHeroic

All workouts are delivered the Train Heroic app

Equipment

Required

Dumbbells // Rower // Ski Erg // Bike

Recommended

Barbell // Ram

Sample Week

Week 1 of 8-week program

Sunday

DEKA Block 1 Max Effort Day

Prep

Glute Warm-Up 1.0

Perform the following warm-up with a mini band or glute band Side Shuffle 10m ea Monster Walk 10m ea Glute Bridge 15 Single Leg Glute Bridge 15ea Fire Hydrants 15ea

Prep

Basic Squat Warm-Up 1.0

Band Pull Aparts 1x12 KB Groin Opener 1x8ea Glute Bridge March 1x12ea Body Weight Squats 1x12 I.Y.T 1x8ea

Back Squat

5 x 5

DB Bench Press

4 x 8

RDL

3 x 8

Pull-Up

3 x 8

DB Farmer's Walk

4 x 50

Weighted Plank Hold

3 x 1:00

Monday

Zone Conditioning

Prep

Run Warm-Up

Light Jog for 2-3mins then: 10m for each exercise Skip Down/Back Knee Hug 3 step Scoop (Hamstring) Cradle Side Lunge Quad Stretch Toe Walk Heel Walk Butt Kicks Down/Back High Knees Down/Back

Prep

Upper Push/Pull Warm-Up 1.0

Perform 10reps of each Arm Circles Arm Pulls Open Book Thread the Needle Inchworm Shoulder Taps Scap Push-ups Negative Push-up (5reps)

Conditioning

Deka Mile Conditioning 1.0

5 Rounds 15 Cal Bike 300m Ski 15 Med Ball Sit-ups (20/14) 10 DB Lunges (ea) (35/25) Rest 60s Record time each wee

Tuesday

Threshold Intervals

Prep

Run Warm-Up

Light Jog for 2-3mins then: 10m for each exercise Skip Down/Back Knee Hug 3 step Scoop (Hamstring) Cradle Side Lunge Quad Stretch Toe Walk Heel Walk Butt Kicks Down/Back High Knees Down/Back

Prep

Upper Push/Pull Warm-Up 1.0

Perform 10reps of each Arm Circles Arm Pulls Open Book Thread the Needle Inchworm Shoulder Taps Scap Push-ups Negative Push-up (5reps)

Conditioning

Deka Mile Threshold Intervals 1.0

Complete the prescribed amount of rounds each week 400m Row (at or above race pace) 12 Deadball Over the Shoulder (60/40) 12 Alternating Devils Presses (35/25) (6ea arm) Rest 90s between rounds Week 1&2: 4 Rounds Week 3&4: 5 Rounds

Yoga Flow 1.0

1 x 10:00

Wednesday

DEKA Block 1 Dynamic Effort Day

Prep

Upper Push/Pull Warm-Up 1.0

Perform 10reps of each Arm Circles Arm Pulls Open Book Thread the Needle Inchworm Shoulder Taps Scap Push-ups Negative Push-up (5reps)

Heels Elevated Goblet Squat

4 x 10

DB Push Press

4 x 8

DB Step Up

3 x 20

1-Arm DB Row

3 x 8

DB Walking Lunge

3 x 20

Core

Deka Core Circuit 1.0

3 Rounds 12 Hanging Knee Raises 20 Russian Twist (ea) 50m Sandbag Carry Choose a wt on the sandbag that is challenging

Thursday

Deka Zone Prep

Prep

Hybrid Warm-Up

Warm-Up shouldn't take more than 10mins then get into your warm-up sets for first Foam Roll (~5mins) Quads Adductors Glutes Upper Back/T-Spine Leg and Shoulder Prep Mini Band Side Shuffles (10 each direction) Mini Band Monster Walk (10 each leg) TRX Row 15 Shoulder Taps 10ea Push-Ups 10 Air Squat 10 Reverse Lunges 10ea

Conditioning

DEKA Mile Zone Prep

Complete the AMRAP for the prescribe distance each week In between each station either Run 160m or Bike 12/10 cals 1- Ram Reverse Lunges 30reps (55/33) 2- Row 300m 3- Box Step-Overs 20 4- Ski Erg 300m 5- Med Ball Sit-ups 20reps (20/14) 6- Tank Push/Pull 60m Total (30m Push/30m Pull) 7- Burpees 15 Rest 3:00 Record Rounds each week Week 1&2: 45min AMRAP Week 3&4: 50min AMRAP

Friday

DEKA Zone 2 Conditioning

Zone 2 Conditioning

3 x 20:00

Coach

More from Performance Training, Inc.

Nathan England

Strength & Conditioning coach helping athletes and everyday movers get stronger, faster, and more resilient. My programs are built to be challenging, adaptable, and results-driven—so you can train with purpose and crush your goals in and out of the gym.

DEKA Ready

Built to get you DEKA Ready. Every session develops strength, endurance, and grit to crush all 10 zones. No gimmicks—just smart, proven training that gets you race-ready, resilient, and confident on race day.

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FAQs

When can I start the program?

You can start anytime! Once you purchase, you’ll choose your own start date and the program will automatically load into your TrainHeroic calendar.

What if I’m new to DEKA or functional fitness?

No problem! This program meets you where you are. Each session is scalable — meaning you can adjust weights, reps, or pace to match your current fitness level while still progressing week to week.

How long are the workouts?

Most sessions take 60-60+ minutes. Expect a mix of strength, conditioning, and DEKA-style circuits that keep training efficient and effective — perfect for busy schedules.

Will this help me get ready for an actual DEKA event?

Absolutely. Every phase of this program is designed to prepare you for the demands of a DEKA race — building strength, endurance, and mental toughness for all 10 zones. You’ll go into competition confident and conditioned.

What makes this program different?

This isn’t random workouts — it’s a structured, progressive system built to make you stronger, faster, and more resilient every week. Every session has purpose, and you’ll feel the difference on race day.