15-Week Workout Program
15-Week Advanced Rucking Program
Goal: Hike 10+ miles with up to 150 lbs at a strong, consistent pace
Frequency: 4–5 days/week (3–4 rucks + 1 strength day)
Intensity: High — includes speed work, long-distance, hills, and heavy loads
Target Audience: Experienced ruckers, tactical athletes, or those training for events (GORUCK, military selection, wildland fire, etc.)
Progressive Load: Build safely to 150 lbs
Speed Intervals: Improve pace under weight
Endurance Rucks: Push distance over 10+ miles
Hill/Incline Work: Strength and real-world prep
Recovery Rucks: Light weight, steady pace
Week 2
Ruck 4 miles x 2 days with 60–65 lbs
Ruck 6 miles x 1 day with 70 lbs
Optional: Add post-ruck mobility/stretch session
Week 3
Ruck 5 miles x 2 days with 70 lbs
Ruck 7 miles x 1 day with 70 lbs
Hill Ruck: 2 miles uphill/downhill with 50 lbs
Focus: Introduce incline work and longer distances
Week 1
Ruck 3 miles x 2 days with 50–55 lbs
Ruck 5 miles x 1 day with 60 lbs
Focus: Re-establish base, test your gear and form
Week 4
Ruck 5 miles x 2 days with 75 lbs
Ruck 8 miles x 1 day with 75 lbs
Optional: Weighted lunges or sandbag carries post-ruck
Week 5
Speed Ruck Intervals: 1 mile fast / 1 mile moderate (x2) with 50 lbs
Ruck 6 miles x 1 day with 80 lbs
Ruck 8 miles x 1 day with 80 lbs
Focus: Work on pacing and recovery under moderate load
Week 6
Ruck 6 miles x 2 days with 85 lbs
Ruck 9 miles x 1 day with 85 lbs
Strength Training Day: squats, carries, step-ups
Week 7
Speed Intervals: 1 mile fast / 1 mile moderate (x3) with 55–60 lbs
Hill Ruck: 3 miles uphill/downhill with 60 lbs
Ruck 10 miles x 1 day with 90 lbs
Optional: Recovery walk or light jog
Week 8 (Deload Week)
Ruck 4 miles x 2 days with 60–65 lbs
Ruck 6 miles x 1 day with 65 lbs
Mobility work: hips, ankles, back — keep it light
Week 9
Ruck 6 miles x 2 days with 95 lbs
Ruck 10 miles x 1 day with 100 lbs
Strength Day: focus on grip, core, and legs
Week 10
Hill Ruck: 4 miles with 80 lbs
Ruck 8 miles x 1 day with 105 lbs
Ruck 11 miles x 1 day with 105 lbs
Optional: Add short cooldown ruck (3 miles) with 45 lbs
Week 11
Speed Ruck: 1 mile fast / 1 mile moderate (x3–4) with 65 lbs
Ruck 9 miles x 1 day with 110 lbs
Ruck 12 miles x 1 day with 110 lbs
Focus: Consistent pace under heavy load
Week 12
Ruck 10 miles x 1 day with 115 lbs
Hill Ruck: 4 miles with 85 lbs
Strength Day: focus on endurance lifts
Optional: 3-mile recovery ruck at 50 lbs
Week 13
Ruck 10 miles x 1 day with 120 lbs
Ruck 12 miles x 1 day with 125 lbs
Incline Day: 1 hour treadmill or trail with 60 lbs
Week 14
Ruck 12 miles x 1 day with 135 lbs
Ruck 15 miles x 1 day with 135 lbs
Optional: Add low-weight speed ruck (3 miles with 40 lbs)
Focus: Test hydration and fueling strategy
Week 15
Recovery Ruck: 5 miles with 60 lbs
Final Ruck Challenge: 10+ miles with 150 lbs at best pace
Bonus: Celebrate, recover, and stretch like a pro
