10-Week Workout Program
10-Week Rucking Progression Plan
Goal: Ruck 10 miles with up to 75 lbs
Frequency: 3–4 days per week
Gear: Weighted ruck/backpack, good footwear, hydration
Add weight only if your body feels ready—listen to your joints, back, and feet.
Always warm up and cool down with light walking and mobility/stretching.
Focus on form over speed. Core tight, shoulders back, smooth stride.
Use lower-weight short rucks as recovery and form days.
Week 2
Ruck 3 miles x 1 day with 40 lbs
Ruck 4 miles x 1 day with 40 lbs
Ruck 5 miles x 1 day with 40 lbs
Optional: Add stairs or hill intervals
Week 3
Ruck 4 miles x 1 day with 45 lbs
Ruck 5 miles x 1 day with 45 lbs
Ruck 6 miles x 1 day with 45 lbs
Focus: Hydration, recovery, and pacing
Week 1
Ruck 3 miles x 2 days with 30–35 lbs
Ruck 4 miles x 1 day with 35 lbs
Focus: Rebuild base mileage, ease back in
Week 4
Ruck 5 miles x 1 day with 50 lbs
Ruck 6 miles x 1 day with 50 lbs
Ruck 7 miles x 1 day with 50 lbs
Optional: Add bodyweight squats post-ruck
Week 5
Ruck 6 miles x 1 day with 55 lbs
Ruck 7 miles x 1 day with 55 lbs
Ruck 8 miles x 1 day with 55 lbs
Focus: Mental endurance, foot care
Week 6
Ruck 7 miles x 1 day with 60 lbs
Ruck 8 miles x 1 day with 60 lbs
Recovery ruck: 4 miles with 30 lbs
Start experimenting with fueling (snacks, hydration packs)
Week 7
Ruck 8 miles x 1 day with 65 lbs
Ruck 9 miles x 1 day with 65 lbs
Optional: Add incline or stairs with lower weight (35–40 lbs)
Week 8
Ruck 9 miles x 1 day with 70 lbs
Ruck 5 miles x 1 day with 40 lbs (form day)
Ruck 10 miles x 1 day with 70 lbs
Focus: Recovery protocols (stretching, foot care, nutrition)
Week 9
Ruck 6 miles x 1 day with 50 lbs
Ruck 8 miles x 1 day with 65 lbs
Ruck 10 miles x 1 day with 75 lbs
Goal: Simulate final load/distance, stay consistent
Week 10
Ruck 6 miles x 1 day with 50 lbs
Ruck 8 miles x 1 day with 65 lbs
Ruck 10 miles x 1 day with 75 lbs
Goal: Simulate final load/distance, stay consistent
Ruck 5 miles x 1 day (recovery) with 35 lbs
Ruck 10 miles x 1 day with 75 lbs (final challenge!)
Ruck 3 miles easy pace (cool down)
Celebrate: You’ve built serious strength and grit!