Start Strong: Rucking Workouts for Every Level

Beginner

Here's an 8-week beginner rucking workout plan designed to help people gradually build up strength, endurance, and comfort with distance and weight—progressing safely to 5 miles with up to 50 pounds.

Intermediate

Here’s a 10-week rucking training program designed for individuals with a solid base (like completing the 8-week beginner plan). This one focuses on gradually increasing both distance (up to 10 miles) and weight (up to 75 lbs), while still protecting joints, building real strength, and improving endurance.

Advanced

Awesome — now we’re entering advanced territory. This 15-week rucking program is designed for experienced individuals looking to build speed, endurance, and strength while hiking with heavy loads (up to 150 lbs) over 10+ miles. It’s inspired by military prep, tactical athlete training, and elite endurance conditioning.