Who This Plan Is For
You should be able to walk 2 miles unloaded without joint pain before starting. If you can't, build up to that first. This program is for absolute rucking beginners, not for selection prep.
Week 1 — Adaptation
4 rucks at 10 lb. Build your traps and feet for load. No strength sessions yet.
- Day 1: 1.5 mi @ 10 lb
- Day 3: 2 mi @ 10 lb
- Day 5: 1.5 mi @ 10 lb (hills if available)
- Day 7: 2.5 mi @ 10 lb
Week 2 — Add Volume
- Day 8: 2 mi @ 15 lb
- Day 10: 3 mi @ 10 lb
- Day 12: 2 mi @ 15 lb + 2 sets bodyweight squats × 15
- Day 14: 3.5 mi @ 10 lb
Week 3 — Add Load
- Day 15: 2.5 mi @ 20 lb
- Day 17: 4 mi @ 15 lb
- Day 19: 2 mi @ 20 lb hills + 3 sets push-ups × 10
- Day 21: 4 mi @ 15 lb
Week 4 — Peak & Graduate
- Day 22: 3 mi @ 20 lb
- Day 24: 4.5 mi @ 20 lb
- Day 26: Recovery walk 2 mi unloaded
- Day 28: 3 mi @ 20 lb easy
- Day 30: Graduation ruck — 5 mi @ 20 lb
Get the Plan Emailed to You
For the full day-by-day plan with strength supplements, mobility drills, and a printable tracker, generate your personalized version with the free RuckingAI 30-Day Plan tool.