Training Program for New Ruckers

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

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: 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

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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