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: 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!
Ryan Burns is the founder of The Rucking Collective, LLC, which runs a number of ruck-related websites, including Rucking.com. Ryan discovered Rucking through GORUCK and has completed numerous GORUCK events, including their 50-mile Star Course. When not rucking, Ryan enjoys time with his family and helping others on their fitness journey as a Level 1 CrossFit trainer. You can reach him at ryan@rucking.com
10 Replies to Training Program for New Ruckers
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.
Yoga stretches, especially for the calves. Otherwise, eat a banana before rucking.
Take care of thy feet as if religiously.
What’s the difference between the Moderate and High Exercise Bases? The plans look identical.
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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