Rucking is an excellent way for beginners to improve fitness, build strength, and increase endurance. This 4-week introductory program is designed to help you ease into rucking by gradually increasing both weight and distance, allowing your body to adapt to the new physical demands. Whether you’re completely new to rucking or looking for a structured plan to get started, this program will guide you through your first month of ruck training.
How the Program Works
This 4-week program is designed to be progressive, meaning you’ll gradually increase the weight in your ruck and the distance you cover as the weeks go on. We recommend starting with a weight of around 10-15% of your body weight and adjusting based on how comfortable you feel. Each week, you’ll add a little more weight or distance, with built-in rest days to allow your body to recover.
You’ll be rucking 3 times a week, with each session focusing on either distance or speed. By the end of the 4 weeks, you should feel comfortable carrying a moderate weight over longer distances, setting the stage for more advanced ruck training.
Week 1: Getting Started
In the first week, your goal is to get used to carrying weight over short distances. Start with a light ruck and focus on maintaining good posture and proper form.
- Day 1: Light Ruck – 1 Mile
Carry a weight that is about 10% of your body weight and ruck at a comfortable walking pace. Focus on proper posture: keep your shoulders back, core engaged, and take steady steps. - Day 2: Rest Day
Take the day off to let your body recover. - Day 3: Light Ruck – 1.5 Miles
Keep the same weight as Day 1 but increase the distance slightly to 1.5 miles. - Day 4: Rest Day or Active Recovery
Optional light activity like walking or cycling at a slow pace. - Day 5: Light Ruck – 2 Miles
Increase the distance to 2 miles while maintaining the same weight. Focus on pacing yourself and staying hydrated. - Days 6 and 7: Rest Days
Take the weekend to rest and recover.
Week 2: Building Endurance
In Week 2, you’ll increase the distance and begin to add a bit more weight to your ruck. Focus on keeping a steady pace and proper form as the distance increases.
- Day 1: Moderate Ruck – 2.5 Miles
Increase the weight in your ruck to about 12-15% of your body weight. Walk at a moderate pace and focus on staying consistent throughout the ruck. - Day 2: Rest Day
Take a full day off to allow your muscles to recover. - Day 3: Moderate Ruck – 3 Miles
Keep the same weight as Day 1 but increase the distance to 3 miles. Maintain a comfortable walking pace and focus on your breathing. - Day 4: Rest Day or Active Recovery
Take the day to rest or engage in light physical activity such as yoga or a short walk. - Day 5: Speed Ruck – 2 Miles
Instead of increasing the distance, focus on speed. Keep the weight the same and aim to complete the 2 miles at a faster pace than before. - Days 6 and 7: Rest Days
Take the weekend off to allow your body to recover and adapt.
Week 3: Increasing Weight
Week 3 focuses on gradually increasing the weight in your ruck, which will help build more strength as you continue to cover longer distances.
- Day 1: Heavy Ruck – 2.5 Miles
Increase the weight in your ruck to around 15-18% of your body weight and cover 2.5 miles at a steady pace. - Day 2: Rest Day
Take the day off to recover from the heavier load. - Day 3: Heavy Ruck – 3.5 Miles
Increase the distance to 3.5 miles while maintaining the heavier weight. Take breaks if needed, but try to maintain a consistent pace. - Day 4: Rest Day or Active Recovery
Engage in a light activity like walking, swimming, or stretching to promote recovery. - Day 5: Speed Ruck – 2.5 Miles
Decrease the distance to 2.5 miles but aim to complete the ruck at a faster pace. Keep the weight consistent with the rest of the week. - Days 6 and 7: Rest Days
Take time to rest and let your body adapt to the heavier weight and faster pace.
Week 4: Peak Week
In the final week, you’ll increase both weight and distance. This week is designed to push your endurance and strength, preparing you for more advanced ruck challenges.
- Day 1: Heavy Ruck – 4 Miles
Increase the weight in your ruck to 20% of your body weight and ruck for 4 miles at a steady pace. - Day 2: Rest Day
Allow your muscles to recover with a full rest day. - Day 3: Heavy Ruck – 5 Miles
Increase the distance to 5 miles while maintaining the heavier weight. Take breaks if needed but aim to complete the ruck at a steady pace. - Day 4: Rest Day or Active Recovery
Engage in light recovery activities like walking or gentle stretching. - Day 5: Speed Ruck – 3 Miles
Finish the week with a speed ruck. Aim for 3 miles at your fastest pace while maintaining good form. - Days 6 and 7: Rest Days
Take the weekend to fully recover after completing your 4-week program.
Conclusion
This 4-week introductory rucking program is designed to build your strength and endurance while allowing your body to adapt to carrying weight over longer distances. By starting with manageable distances and progressively increasing weight and pace, you’ll develop the skills needed to take on more advanced ruck challenges in the future. Stick with the program, listen to your body, and enjoy the benefits of becoming a stronger, more capable rucker.
EXERCISE
