Programs/Ruck Ready
Beginner4 Weeks2-3 Rucks/Week

Ruck Ready

The perfect introduction to rucking. Build confidence, establish proper form, and develop a sustainable routine in just 4 weeks. Start with 10-15 lbs and gradually work up to 3-mile rucks.

Program Overview

Starting Weight

10-15 lbs

Light enough to focus on form

Distance Range

1-3 miles

Progressive distance increases

Frequency

2-3x/week

Rest days for recovery

Who This Program Is For

  • Complete beginners to rucking
  • Anyone returning to fitness after a break
  • People who want low-impact strength training
  • Those preparing for more advanced programs
  • Anyone who prefers outdoor workouts

What You'll Achieve

  • Master proper rucking form and posture
  • Build baseline endurance with weighted load
  • Establish a consistent training routine
  • Complete a 3-mile ruck with 15 lbs
  • Develop confidence to progress to intermediate programs

4-Week Training Plan

Week 1: Introduction

10 lbs • 1-2 miles

Focus on form and getting comfortable with your ruck. These distances should feel easy - you're building the foundation.

Day 1: 1 mile @ 10 lbs • Comfortable pace (20 min/mile)
Day 3: 1.5 miles @ 10 lbs • Comfortable pace (19 min/mile)
Day 5: 2 miles @ 10 lbs • Comfortable pace (19 min/mile)

Week 2: Building Confidence

10-15 lbs • 1.5-2.5 miles

Slight distance increases. Start feeling the rhythm of regular rucking. Your body is adapting.

Day 1: 1.5 miles @ 10 lbs • Comfortable pace
Day 3: 2 miles @ 10 lbs • Comfortable pace
Day 5: 2.5 miles @ 15 lbs • Comfortable pace (19 min/mile)

Week 3: Establishing Routine

15 lbs • 2-3 miles

You're officially a rucker now. The weight should feel manageable. Focus on maintaining good posture.

Day 1: 2 miles @ 15 lbs • Comfortable pace (18 min/mile)
Day 3: 2 miles @ 15 lbs • Moderate pace (17 min/mile)
Day 5: 3 miles @ 15 lbs • Comfortable pace (19 min/mile)

Week 4: Final Test

15 lbs • 2-3 miles

Solidify your foundation and celebrate your progress. Notice how much easier this feels compared to Week 1.

Day 1: 3 miles @ 15 lbs • Strong pace (17 min/mile)
Day 3: 2 miles @ 15 lbs • Test pace (see how fast you can go!)
Day 5: 3 miles @ 15 lbs • Victory lap (comfortable pace)

Tips for Success

🎯 Focus on Form First

Speed and weight don't matter yet. Keep your pack high and tight, engage your core, and stand tall. Good form now prevents injury later.

💧 Stay Hydrated

Carry water with you, especially on warmer days. Rucking with weight increases your fluid needs more than regular walking.

👟 Good Footwear Matters

Invest in comfortable shoes with good support. Trail runners or hiking shoes work great. Avoid old running shoes - the extra weight accelerates wear.

📅 Consistency Over Intensity

Three 2-mile rucks per week beats one heroic 6-mile suffer-fest. Show up consistently, follow the program, and trust the process.

📱 Track Your Progress

Use MARCH to log every ruck. Seeing your total miles and weight carried builds momentum. You'll be amazed how quickly it adds up.

Start Ruck Ready Today

Download MARCH and get instant access to the full Ruck Ready program. Day-by-day guidance, progress tracking, and accurate calorie calculations included.

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