WILD RUCK
Sign in

Train

Check with a health professional before starting if you have any medical conditions. Wear supportive shoes, carry water, keep the load high and tight on your back, and stop if you feel pain, dizziness or chest discomfort. Progress load or distance — not both — by about 10% a week.

Low

The Doctors Orders

Load: Split sets as you need · Time: 10mins

Scottburgh chapter

  1. 100 push ups
  2. 5mins plank

New to rucking

Foundation

Load: 0–5 kg (or empty pack) · Time: 30–40 min

Scottburgh chapter

  1. 5 min easy walk warm-up; loosen ankles and hips
  2. 20–30 min steady walk on flat ground at conversational pace
  3. 2 × 10 bodyweight squats
  4. 5 min cool-down walk and gentle calf/hip stretches

Comfortable with 5 km

Build

Load: 5–10 kg, or lighter as needed · Time: 45–60 min

Scottburgh chapter

  1. 5 min warm-up walk
  2. 40 min ruck with 3 × 3 min brisk efforts; recover at easy pace between
  3. 3 rounds: 10 step-ups per leg, 20 s plank, 10 shoulder rolls; remove the pack for exercises
  4. 5 min cool-down and gentle stretches

Regular rucker

Explore

Load: 10–15 kg only if already comfortable; choose lighter when needed · Time: 75–120 min

Scottburgh chapter

  1. Plan a mixed-terrain route and share it with someone
  2. 10 min easy warm-up
  3. 60–100 min steady ruck including hills; take water and rest breaks as needed
  4. Easy final 10 min, then gentle stretches