What we’re about
Ruck club dedicated to getting up and out with friends and family to ruck and build fitness in The Tacoma/Olympia area.
Questions? Email [email protected]
Currently we are starting light but this is our designated future plan.
Ruck Progressive Plan
Beginner Phase (Duration: 2 to 6 months, up to a year for some)
● Frequency: 1 to 2 times a week
● Focus on form: Shoulders back and down, chest out, lean slightly forward at the
hips, core engaged
● Pace: Fast walking, ensuring one foot is always on the ground
● Weight: Start with 15 to 25 pounds. Max 30 pounds for fitter individuals
● T errain: Start with flat, smooth surfaces
● Goal: 4 miles with max weight in less than an hour (15-minute mile standard)
Intermediate Phase (Duration: 2 to 6 months)
● Frequency: 1 to 3 times a week
● Mileage: Max 8 miles
● Weight: Max 40 pounds
● Start implementing variables: Different terrains, adding elevation (hills, stairs),
adjusting speed
● Goal: 8 miles with max weight in less than 2 hours, regardless of variables
Advanced Phase
● Frequency: Max 3 times a week
● Mileage: 12 miles and beyond, with a total weekly mileage not exceeding 25
miles
● Weight: 40 pounds and beyond
● Focus on manipulating multiple variables: Weight, elevation, speed, and possibly
interval runs
● Include deload or rest weeks for recovery
● Goal: 12 miles in under 3 hours, regardless of variables. For an extreme
challenge, attempt 25 miles in 8 hours
