Rucking for Endurance
4-week program to build distance capacity
Chapter 12 from The Way of the Ruck • Reading Time: 8 minutes
4-week program to build distance capacity
Chapter 12 from The Way of the Ruck • Reading Time: 8 minutes
Building endurance for rucking requires a strategic approach that progressively challenges both your cardiovascular system and muscular stamina. This program is designed to prepare you for longer rucking sessions or endurance-focused events through systematic distance increases and consistent training.
Build cardiovascular and muscular endurance for longer rucking sessions or preparation for endurance rucking events. This 4-week program emphasizes gradual distance increases while maintaining proper form and sustainable pacing.
2 times a week, 4 miles at a steady pace, with a rucksack weight of 15% body weight. Focus on maintaining consistent pacing and good form throughout.
Once a week, start with a 6-mile ruck at a comfortable pace. This weekly long ruck is the cornerstone of your endurance development—prioritize completion over speed.
Increase regular rucks to 5 miles while maintaining the same pace and weight. This extension builds your baseline capacity without overwhelming your system.
Extend the long ruck to 8 miles, maintaining a steady, manageable pace. This represents a significant milestone in your endurance journey—take pride in completing the full distance.
While this program follows a structured progression, remember the golden rule: don't increase your weekly mileage by more than 10% per week. If you need to repeat a week before advancing, that's a sign of wisdom, not weakness.
For endurance rucking, your pace should allow you to maintain a conversation throughout most of the session. This "conversational pace" ensures you're building aerobic capacity without dipping into unsustainable anaerobic efforts.
Schedule your long ruck with adequate recovery time before and after. Consider taking the day before completely off, and the day after as active recovery (light walking, stretching, or yoga).
After completing this 4-week program, you can continue building endurance by:
As your ruck distances increase, so do your fueling needs. For rucks lasting over 90 minutes, consider bringing easily digestible snacks (energy gels, trail mix, bananas) and ensure you're drinking water regularly—aim for 7-10 oz every 20 minutes during longer efforts.
Endurance is built through consistent, progressive effort over time. This program provides the structure, but your dedication and patience will determine your success. Listen to your body, adjust as needed, and remember that every mile completed builds the foundation for the next. The progression is designed to gradually challenge the body, ensuring adaptation while minimizing the risk of injury.
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