8-Week Workout Program
WORKOUT PROGRAM
8-Week Beginner Rucking Program
Goal: Ruck 5 miles comfortably with 50 lbs by the end of Week 8
Frequency: 3–4 days per week
Gear Needed: Sturdy backpack or ruck, weights (sandbag, plates, etc.), good walking shoes or boots
Focus on good posture: upright chest, engaged core, and steady pace.
Take 1–2 rest days between rucks.
Start with light weight (10–15 lbs) and increase slowly.
Include light strength or mobility work on non-ruck days (optional).
Listen to your body—adjust as needed.
Week 2
Ruck 1.5 miles x 2 days with 15–20 lbs
Ruck 2 miles x 1 day
Focus: Maintain good form and breathing
Week 3
Ruck 2 miles x 2 days with 20 lbs
Ruck 2.5 miles x 1 day
Add short hill or incline if possible
Week 1
Ruck 1 mile x 2 days with 10–15 lbs
Ruck 1.5 miles x 1 day at same weight
Focus: Get used to rucking posture, test your gear
Week 4
Ruck 2.5 miles x 2 days with 25 lbs
Ruck 3 miles x 1 day
Focus: Stay steady, take short breaks as needed
Week 5
Ruck 3 miles x 2 days with 30 lbs
Ruck 3.5 miles x 1 day
Optional: Add 5-10 min cool-down stretch after each session
Week 6
Ruck 3.5 miles x 2 days with 35 lbs
Ruck 4 miles x 1 day
Focus: Strong, consistent pace; pack should feel natural now
Week 7
Ruck 4 miles x 2 days with 40 lbs
Ruck 4.5 miles x 1 day
Add push-ups or bodyweight squats before or after rucks (optional)
Week 8
Ruck 4.5 miles x 1 day with 45 lbs
Ruck 5 miles x 1 day with 50 lbs
Ruck 3 miles (recovery pace) x 1 day
Celebrate your progress!
