Getting Started, Training

Training Program for New Ruckers

2 min read

If you’re new to rucking and looking for some guidance, we’re here to help.

New to Rucking and Little Exercise Base

If you’re brand new to rucking and haven’t exercised in a while, we recommend starting pretty light and keeping your miles low.

Week 1
Ruck weight: 5-10#
Distance: 1 mile
Frequency: 2-3 times per week

Week 2
Ruck weight: 10-15#
Distance: 1.5 mile
Frequency: 2-3 times per week

Week 3
Ruck weight: 15-20#
Distance: 2 mile
Frequency: 2-3 times per week

Week 4
Ruck weight: 15-25#
Distance: 1.5-2.5 miles
Frequency: 2-3 times per week

After 4 weeks, you should be well on your way and can start looking at some other training programs like Ruck.Training or Pathfinder. Both are great options to keep you focused on your rucking. In addition, join a Ruck Club and see what they have going on. Rucking is always better with a ruck club!

New to Rucking and Moderate Exercise Base

If you’re brand new to rucking and have a moderate exercise base, you can start a little heavier and go a little further. When rucking, your goal will be to eventually ruck 3-5 miles with 30-40# at a 15-minute-mile pace.

Week 1
Ruck weight: 10-15#
Distance: 1 mile
Frequency: 2-3 times per week

Week 2
Ruck weight: 15-20#
Distance: 1.5-2 mile
Frequency: 2-3 times per week

Week 3
Ruck weight: 20-30#
Distance: 2-3 mile
Frequency: 2-3 times per week

Week 4
Ruck weight: 25#+
Distance: 3 or more miles
Frequency: 2-3 times per week

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After 4 weeks, you should be well on your way and can start looking at some other training programs like Ruck.Training or Pathfinder. Both are great options to keep you focused on your rucking. In addition, join a Ruck Club and see what they have going on. Rucking is always better with a ruck club!

New to Rucking and High Exercise Base

If you’re brand new to rucking and have a high exercise base, we recommend you not jump straight to the deep end. Take a week or two to get a feel for putting in miles with a heavy load. Your goal will be to eventually ruck 3-5 miles with 30-40# at a 15-minute-mile pace, but start a little lighter and progress as you feel is reasonable for your body.

Week 1
Ruck weight: 20-25#
Distance: 1 mile
Frequency: 2-3 times per week

Week 2
Ruck weight: 20-30#
Distance: 2-3 mile
Frequency: 2-3 times per week

Week 3
Ruck weight: 30#+
Distance: 2-3 mile
Frequency: 3-4 times per week

Week 4
Ruck weight: 30#+
Distance: 3 or more miles
Frequency: 3-4 times per week

After 4 weeks, you should be well on your way and can start looking at some other training programs like Ruck.Training or Pathfinder. Both are great options to keep you focused on your rucking. In addition, join a Ruck Club and see what they have going on. Rucking is always better with a ruck club!

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Rucking.com is managed by Ryan Burns and is a part of The Rucking Collective, LLC. Ryan discovered Rucking through GORUCK and has completed numerous GORUCK events, including their 50-mile Star Course. You can reach him at ryan@rucking.com

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13 Replies to Training Program for New Ruckers

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  4. I’m 59 and still ruck it Monday to Friday 10 kilometers = 6 miles every morning with 40 pounds. Been having plenty of excruciating cramps in my calf muscles. Solution? Plenty of water and potassium.

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  8. What’s the difference between the Moderate and High Exercise Bases? The plans look identical.

    1. Well, I feel silly. They are the same. Apparently I didn’t tweak them. I’ll fix it later today. For “high” base, increase weight and distance a little more aggressively.

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  12. I already walk 5 miles every morning at a 12-13 minute per mile pace. I am just starting to carry a weighted ruck in my walks. I’m starting with 2 bricks and will look to add a brick each week or so until I am up to 35-40 lbs.
    I was going to do this every day but having read this I’m thinking I should only carry the ruck 2-3 times per week and continue my daily 5 mile walks unweighted every day.
    Does this sound right?

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