Adira 24 Go Again logo in white and pink
The Challenge
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6PM Friday 4th September · 24 Hours · For Dementia UK

5K on the hour,
every hour,
for 24 hours.

A challenge that seems impossible. Prove to yourself that you can make it through.

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Welcome to
the Adira 24

Start 6pm Friday 4th September, we are taking on a challenge like no other. For 24 hours, we’ll run or walk 5K on the hour, every hour—pushing our limits to raise money for Dementia UK.

This isn’t about who can run the furthest. It’s about facing a challenge that seems impossible… and proving to yourself that you can make it through.

Whether it’s your first-ever 5K, your first 10K, or you complete the full 120K challenge, every step, every kilometre, and every finish line helps support an incredible cause.

This challenge is open to everyone. All you have to do is sign up, show up, and give it everything you’ve got. Welcome to the Adira 24.

24

Hours, start to finish

5K

On the hour, every hour

120K

The full distance

1

Cause: Dementia UK

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Pick your distance, pick your window, and turn up. Every lap counts.

Fundraising for Dementia UK

Every kilometre raises money

Not taking part? You can still back the team.

Donate on GoFundMe
Adira 24 Go Again logo in white and pink

6PM Friday 4th September — 6PM Saturday 5th September

Sample Session

5 Minutes – Workout Briefing
Every session being with a briefing. Here the coach will talk you through each part of the session and explain what the aim is for the day.

10 Minutes – Warm Up / Mobility / Movement Prep

20 Minutes – Strength / Skill
This varies each day, however each training block we do will have more emphasis on a particular movement to really push our strength in that area. This section tends be slower pace with a big focus on technique, usually followed by some accessory work, building muscle to aid the main lift.

A) Back Squat
2 x 6 @ 70% of 1RM
2 x 4 @ 75% of 1RM
2 x 2 @ 80% of 1RM

B) 3 Rounds:
10 Alternating Dual DB Step ups
10 Barbell Good Mornings
-Rest 90s between rounds-

25 Minutes – Conditioning
Before the conditioning begins the coach will go over the workout again, demonstrate each movement, show all the scaling options and talk you through the session flow. As you get set up the coach will come round and give you some pointers to focus on for the workout.

C) AMRAP 15 – RX Version
18/15 Calorie Row (M/F)
12 Box Jumps
9 Power Cleans @ 60/45kg (M/F)

AMRAP 15 – Example Scaled version
18/15 Calorie Row (M/F)
12 Alternating step ups
9 Wallball cleans @ 9/6kg (M/F)