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Beginner Ruck Workout

Week 1-2

Goal: Establish a base level of fitness and get comfortable with the basics of rucking.

  • Ruck 1:

    • Distance: 1 mile

    • Weight: 10 pounds

    • Pace: Comfortable walk

    • Frequency: 2 times per week

  • Ruck 2:

    • Distance: 1.5 miles

    • Weight: 10 pounds

    • Pace: Comfortable walk

    • Frequency: 1 time per week

Week 3-4

Goal: Gradually increase distance and weight to build endurance and strength.

  • Ruck 1:

    • Distance: 1.5 miles

    • Weight: 15 pounds

    • Pace: Comfortable walk

    • Frequency: 2 times per week

  • Ruck 2:

    • Distance: 2 miles

    • Weight: 15 pounds

    • Pace: Comfortable walk

    • Frequency: 1 time per week

Week 5-6

Goal: Further increase distance and weight and begin to challenge your pace.

  • Ruck 1:

    • Distance: 2 miles

    • Weight: 20 pounds

    • Pace: Comfortable walk

    • Frequency: 2 times per week

  • Ruck 2:

    • Distance: 3 miles

    • Weight: 20 pounds

    • Pace: Comfortable walk

    • Frequency: 1 time per week

Intermediate Ruck Workout 

Week 1-2

Goal: Increase weight and distance to further develop endurance and strength.

  • Ruck 1:

    • Distance: 3 miles

    • Weight: 25 pounds

    • Pace: Moderate walk

    • Frequency: 2 times per week

  • Ruck 2:

    • Distance: 4 miles

    • Weight: 25 pounds

    • Pace: Moderate walk

    • Frequency: 1 time per week

Week 3-4

Goal: Gradually increase the intensity and incorporate varied terrain to build strength.

  • Ruck 1:

    • Distance: 4 miles

    • Weight: 30 pounds

    • Pace: Moderate walk

    • Frequency: 2 times per week

  • Ruck 2:

    • Distance: 5 miles

    • Weight: 30 pounds

    • Pace: Moderate walk, including some hills or varied terrain

    • Frequency: 1 time per week

Week 5-6

Goal: Further increase distance and weight, and challenge your pace.

  • Ruck 1:

    • Distance: 5 miles

    • Weight: 35 pounds

    • Pace: Brisk walk

    • Frequency: 2 times per week

  • Ruck 2:

    • Distance: 6 miles

    • Weight: 35 pounds

    • Pace: Brisk walk, incorporating more varied terrain and hills

    • Frequency: 1 time per week

Advanced Ruck Workout

Week 1-2

Goal: Increase weight and incorporate faster paces to build stamina and strength.

  • Ruck 1:

    • Distance: 5 miles

    • Weight: 40 pounds

    • Pace: Brisk walk

    • Frequency: 2 times per week

  • Ruck 2:

    • Distance: 6 miles

    • Weight: 40 pounds

    • Pace: Brisk walk with intermittent jogging

    • Frequency: 1 time per week

Week 3-4

Goal: Increase distance, maintain higher weights, and incorporate more intense intervals.

  • Ruck 1:

    • Distance: 6 miles

    • Weight: 45 pounds

    • Pace: Brisk walk with intermittent jogging

    • Frequency: 2 times per week

  • Ruck 2:

    • Distance: 8 miles

    • Weight: 45 pounds

    • Pace: Brisk walk with hills or varied terrain

    • Frequency: 1 time per week

Week 5-6

Goal: Maximize distance, weight, and intensity to reach peak performance levels.

  • Ruck 1:

    • Distance: 8 miles

    • Weight: 50 pounds

    • Pace: Brisk walk with intermittent jogging

    • Frequency: 2 times per week

  • Ruck 2:

    • Distance: 10 miles

    • Weight: 50 pounds

    • Pace: Brisk walk with hills, varied terrain, and sustained jogging intervals

    • Frequency: 1 time per week

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