the tough ruck guide
TRANSCRIPT
The Tough Ruck Guide ©2013-2015
The Tough Ruck Guide
A ‘How To’ Guide - Training Plans, Conditioning, & Protecting Yourself.
~2015 Edition~ Abridged
23-Feb-15
Partners:
Boston Athletic Association – Boston Marathon
National Park Service – Minute Man National Historical Park
The Trustees of Reservations – The Old Manse
The Tough Ruck Guide ©2013-2015
Mission of the Tough Ruck
The Tough Ruck mission is to provide support and assistance to the families of our fallen
comrades throughout the United States. This is accomplished by providing the families of fallen
military service members with the financial and emotional support that they need to make it
through anything while also providing support to current and former military members who have
battled the challenges of suicide.
IMPORTANT NOTE ABOUT THIS GUIDE:
The information contained within this document is for informational purposes only and
does not constitute an agreement, confirmation or obligation by any one person(s) or organiza-
tion(s) mentioned within these pages. The products and/or services mentioned within these pag-
es are not to be considered endorsements of any kind. This is meant entirely for educational pur-
poses and to act as a forum for current and future Tough Ruckers to learn from and improve as
military members who are the epitome of physically fit members in society.
Additionally, the suggestions within this guide are just that, suggestions. These are the
tips and tricks of skilled athletes, ruckers, and military members. The advice here should never
replace a medical professional’s opinion. Always maintain a high level of safety and awareness
to your surroundings.
Material and Inspiration provided by:
Adam Ayer, SPC - Massachusetts Army National Guard
Dan Berrien, 1LT - Massachusetts Army National Guard
Laurie Deitemeyer, 1LT - Massachusetts Army National Guard
Stephen Fiola, CPT Massachusetts Army National Guard
Jeff Luke, TSgt. - Massachusetts Air National Guard
Bernard Madore, SFC - Massachusetts Army National Guard
Stephen Sharp, SFC - Massachusetts Army National Guard
Editor:
Ms. Nicole Fitzgerald
The Tough Ruck Guide ©2013-2015
Contents
Introduction [page 4]
The Course, Battle Road Trail Route Information [page 5]
Rucksack & The Basics [page 6]
How to Pack & Carry Your Ruck [page 7-13]
Foot Care Part I Boots! [page 14-15]
Foot Care Part II Socks, Powder & More [page 16]
How to Train for 26.2 Miles / Training Plans [page17-21]
Training Resources. APPs, GPS & More. [page 22]
Contacting Us [page 23]
3
The Tough Ruck Guide ©2013-2015
Section Contents:
Introduction
Tough Ruck Rules
Introduction
Introduction
Whether it is a training event or preparation for a tactical operation, the American Sol-
dier’s rucksack has always maintained the ability to hold the essential items that a Soldier needs
to survive; from food, water, uniforms and so much more. The rucksack has to hold everything
he or she needs to live, fight, and protect our great nation. Ruck marches have long been used to
push the level of endurance and strength of an individual. This will not be easy, but you will
never forget being a part of it.
Rules of the Tough Ruck
1. Tough Ruck participants are made up of any member of the Armed Forces currently serv-
ing, are a Veteran, a first responder, or Civilian. This does extend across borders and is an
open invite to our allied brothers and sister around the world.
2. There is no weight minimum or maximum to a ruck. This program is based on integrity.
We ruck for those who cannot. Honor them and fill that RUCK UP! (Remember to do
this safely; it’s a marathon not a sprint.)
3. Regardless of a rucker’s branch of service, rank, or position, each rucker is a person who
has volunteered to band together and do something to honor our fallen brothers and sis-
ters. All ruckers will act in a professional and courteous manner at all times. Failure to
do so will result in removal from the course.
4. Ruckers push themselves and are the epitome of drive, determination, and motivation.
Whether it is a 5 mile course or an ultra marathon, each rucker will push him or herself to
their max potential and NEVER GIVE UP.
5. Ruckers leave all egos, negative attitudes, and apathy at the start line. You are a member
of a team. WE are proud, you should be too.
Special Note to First Responders and Civilians:
While a majority of the information in this guide may seem to only apply to military
members, please use your own judgment on what type of ruck or pack to wear, what to pack and
what you are wearing on your feet. If all else fails, flip to the “Contact Us” section and we can
help.
The Tough Ruck Guide ©2013-2015
Section Contents:
Map of the Course
Pace Chart
The Course
Battle Road Trail
Map of the Course While a map of the course is below, the actually layout of the course will be distributed to
register Tough Ruck participants approximately two weeks prior to the event. For more infor-
mation on the National Park Service’s Battle Road Trail go to:
http://www.nps.gov/mima/planyourvisit/placestogo.htm.
For a larger copy of this map go to:
http://www.nps.gov/mima/planyourvisit/upload/MIMA%20Park%20Map.pdf
For an idea on your pace, follow this chart (distance is in miles):
The Tough Ruck Guide ©2013-2015
Section Contents:
The Rucksack
Ruck March Basics
Rucking vs. Running
Rucksack &
The Basics
Rucksack
The term “rucksack” is actually a loanword, or borrowed, from the German language and
it literally translate as “back pack.” Certainly the backpack that you had while in grammar
school is a bit different; rucksacks today come in various sizes and configurations that are all
based upon the requirements of the military member and what service he or she is in. Ruck
marching with a ruck seems to be such an easy concept; you walk long distances over varied ter-
rain with a backpack that is really large and carries some pretty important items.
Rucking vs. Running
Let’s start this section right and just state right off the top that ruck marching and running
are two entirely separate things. To be a good runner, one must run. To be a good rucker, one
must ruck.
Mechanics of Movement – How You Move
Step 1 - Find a flat known distance of about 100 feet (on a track or the distance between utility
poles on a street will help, the length isn’t important)
Step 2 - Walk to and from normally (have a friend video tape you walking)
Step 3 - Put on the rucksack with 25-35ibs in it and walk to and from while also videotaping it
Weight Distribution – How You Carry It
Step 1 - Shorten your stride to reduce injury and stress and to reduce loss of kinetic energy
Step 2 - Keep your head level, balanced and focused in front of you, look forward not down
Step 3 - Remind yourself about Steps 1 and 2, as we get tired we often forget the basics
Time Management – How You Train
Step 1 - Get a watch or GPS Tracker with a Timer
Step 2 - Plan out your routes and ruck safely
The Tough Ruck Guide ©2013-2015
Section Contents:
Suggested Packing List
How to Pack a Ruck
How to Carry a Ruck
How to Pack &
Carry Your Ruck
Introduction, How to pack a ruck
Packing a ruck can be a challenge but how it is done is important. As you move, contents
in a ruck will shift. As they do, your ruck can become imbalanced and even cause injury. If you
begin to lean more to one side because of this shift you could injure your back, neck, or legs.
Additionally, this shift could cause you feet to move or step at angles that create hot spots or
blisters on your feet. Follow this sample content and packing guide to prevent contents from
shifting and unnecessary injuries from occurring.
Suggested Packing List - Total Weight is Approximately 35 lbs.
The items listed below are strongly suggested and some of the items are required. Some of the items are there to
add weight while also having a complete pack. Other items are of strong utility like the medical kit. Use this as
your starting point. Add to or take away as you see fit.
1 Military issued ID card/CAC (This is a required item for all military members)
3 Tan short sleeve t-shirts/wicking if possible 1 ACU/ABU Jacket w/nametape, rank, flag, unit
patch
1 Wet Weather top
1 ACU/ABU pants
1 Wet Weather bottoms
1 Patrol cap w/rank
1 Fleece
1 Wool/Knit winter cap
1pr gloves
1 Pt belt (This is a required item)
1 Polypro top
4 Chem lights (glow sticks)
1 Polypro bottoms (Cold weather bottoms)
1 Medical bag complete w/tourniquet
1pr Boots
1 Blister/Foot Care Kit - bottle foot powder (medi-
cated), mole skin, BodyGlide®, ice pack(s)
1pr Sneakers
1 set Patches (Unit, Flag, Name and Rank)
1pr Slippers/shower shoes/flip-flops
1 Misc. protein/energy bars, bananas, trail mix
2, 1 quart Canteens w/water (It is also suggested you bring water bottles with an electrolyte
mixture in addition to regular water)
1 Poncho
1 Washcloth
1 Wet Weather bag
1 “Waffletop”/Under layer Cold Weather 1 Dog tags
The Tough Ruck Guide ©2013-2015
How to Pack a Ruck (sample)
Notes Example
First thing to do is lay out all the gear that is on
the packing list. Once gear is laid out, highlight
items on the list as you see they are accounted
for.
Make notes of items that you need and items
you want. In the event you run out of space
you need to be able to prioritize what you have.
Though this may be more applicable to strate-
gic or tactical scenarios, it doesn’t hurt to think
about it.
Now prep gear to pack away. Pack gear in Zip-
loc bags. This is great for two reasons: One is
that it keeps gear dry if it starts to rain or from
sweat and two is that it’s easier to pack away
gear and also locate it should you need some-
thing out of ruck.
2 gallon ziploc bags work best for bigger items
and 1 gallon bags for smaller items like gloves,
hats, and socks. Place the items in a bag and
squeeze out air just before you zip it closed.
This tends to create almost a vacuum seal in
bag.
The Tough Ruck Guide ©2013-2015
Pack items in groups. For example, ACU/ABU
top and bottoms in one bag, Tan t-shirts and
polypro in another bag. Then take a black
sharpie to write on bag what is inside and
quantity.
Newer Rucksacks you’re able to separate one
compartment from the other to make an upper
and lower pouch. If you have one of these,
open up lower portion of pouch. You will see a
zipper inside. Zip this closed. Once closed, put
wet weather bag in upper portion. This helps
protect your items from rain and sweat and of-
fers you another bag to carry stuff should the
need arise.
It helps to place ACU/ABU top and bottoms,
Fleece and waffletop in lower portion. These
tend to be lighter items. If you put heavy items
such as boots and water bottles in this portion,
the weight will be poorly distributed so that
when you ruck, you will find it wants to pull
you back. Remember center mass is where the
bulk of the weight should be.
Next place your boots in upper portion with
sole against inside back of ruck so they are
closer to your back. In the picture you will no-
tice that there is duct tape around the boots to
make them more compact; that helps keep eve-
rything tight and easier to remove if you need
to get to stuff in a hurry.
The Tough Ruck Guide ©2013-2015
Next to follow are the sneakers. Then followed
by polypro/winter top and bottoms that are
placed closest to the outside. This tends to push
items tight as things settle in the ruck.
Remember: Heaviest closer to the mid-
dle/between shoulders of your back and lighter
items on the outside and to the bottom. What
this ends up doing is making the ruck want to
sit up against your back. Once all the items are
in the main body, squeeze the excess air out
and close the wet weather bag or top of the
rucksack.
Wet weather top, bottoms and canteens are
placed in the side pouches; 1 top and 1 canteen
together in one pouch and 1 bottom and 1 can-
teen in another pouch. This will keep weight
distributed evenly and also easy to access in
case of rain and when you need to hydrate.
Use that amazing PT Belt to wrap around the
ruck. This works great to make you visible to
other ruckers and traffic. Chem lights/glow
sticks are used for this as well. It’s still dark
when we start to ruck and this will help to let
cars driving on the route locate you. Even in
practice, use these!
The Tough Ruck Guide ©2013-2015
All the straps on the ruck are neatly folded and
secure. Dangling straps look terrible. Not only
does securing them present a neat appearance
for the public, but it also gets annoying when
straps are slapping against you when you’re
trying to ruck. If you don’t have the elastic
bands on your ruck use duct tape.
Your medical bag/improved medical kit is
snapped on the front of the ruck in the middle.
In this picture you can see how duct tape is
used on the back bolster and the frame. Often
this back bolster tends to twist and move
around quite a bit. By duct taping this bolster
securing it to the frame it keeps it from bounc-
ing around as you ruck. This also will keep the
ruck tighter to your back using the waist straps.
You may notice that patches were added to the
packing list. Remember that this ruck is dif-
ferent than most rucks you have experienced in
the past. We are being filmed, photographed,
and possibly interviewed. A smart Soldier is
one that is prepared for the situation in the
event he loses any patches while rucking this
course. How many times have you looked on
your shoulder and saw a flag missing from re-
moving my rucksack? Or having two flags on
your pocket from bumping into another soldier.
The Tough Ruck Guide ©2013-2015
How to Carry the Rucksack
This is correct. The body should be
straight. Movement with your feet should
be as fluid as possible.
Even with the photo cropped you can see
how uncomfortable this looks. Leaning
back will be painful in your lower bock.
Needless to say, this is incorrect.
The Tough Ruck Guide ©2013-2015
As we get tired we all begin to do this; lean-
ing forward also adds additional weight to
the shoulders and unnecessary stress on the
knees and forces you to push more with
your feet instead of your hips. In short, this
leads to more blisters to the untrained feet.
Pro Tip
If you have ever gone running for an extended period of time or rucked a signifi-
cant distance, you probably already know how painful it can be when you get friction
burns on your skin. There are a few ways to prevent them but the best is by using prod-
ucts like BodyGlide® will reduce and usually eliminate the friction/chafing on areas of
your body where this occurs.
The Tough Ruck Guide ©2013-2015
Section Contents:
Boot Types
GI Standard Issue
Extreme/Outdoor
Sneaker & Compliance
Foot Care Part I
Boots!
Introduction, Boots - Foot care Part I
One of the most important questions to ask yourself, as a Rucker is “are my boots good
enough for a marathon?” This section is going to explore what your options are for those won-
derful little leather and rubber things you attach to your feet called boots.
Depending on your branch of service, make sure you adhere to the standards of wear and
appearance as a military member. If you do not know the regulation regarding boots, please seek
out the assistance of your chain of command. For Army Soldiers, a chart at the end of this sec-
tion will guide you. If you are not a military member, find the boot that best meets your own
needs.
What Boots Should You Wear?
Standard Issue Sneaker Extreme/Outdoor Hikers
Brands: Belleville® Brands: Nike® & Converse® Brands: Rocky® & Oakley®
Pros Cons Pros Cons Pros Cons
Issued (free) Tough to
Break-in Light Weight Expensive Easier to Break In Expensive
Fairly Durable Inconsistent
Material Superior Quality
Reduced
Ventilation Extremely Durable
Some are out of
military regulation
Easy to Find Poor Ankle
Support Easy to Break In Ankle Support Ankle Support
Can be Hard to
Find
How To Break In New Boots These methods may reduce their useful life, or void a factory warranty.
Standard Issue Sneaker Extreme/Outdoor Hikers
(1) Find the best fit for you, make sure
your toes are not hitting the tip inside the
boot.
(2) Get the boots wet enough so that the
water is entering the boot.
(3) Wear them wet for a few hours then
let them dry for a few days.
Most beneficial aspect to these boots is
that most sneaker type boots only need
to be worn around for a day or two to
really be broken in. The most you wear
them, the more comfortable they will
feel.
(1) Wear the boots for several days or
longer during heavy activity. Because of
the heavier materials used in construc-
tion this will take longer than the other
types of boot.
(2)Avoid large amounts of moisture with
extreme cold weather boots as they will
soften the skin on your feet and promote
blisters.
The Tough Ruck Guide ©2013-2015
Sizing
Regardless of what you decide to use, your standard issue boot or a more expensive
brand, trust yourself; if it does not feel comfortable than do not buy it. And do NOT buy boots
online unless you already know how they feel and fit. Each manufacturer will say that they are
making the same size boot as the next but each one is different. A great example here is when
you buy a size 9W in a Nike® boot and a size 9W in Oakley®. Nike® boot tend to run smaller
than traditional boots, much like their sneakers. They are meant to fit tight to your foot and sup-
port highly active movement. The Oakley® boots tend to run a little bigger so a 9W will feel
entirely different to each person. Comfort matters but the utility and purpose of your boot is crit-
ical to its proper performance and the health of your feet, legs, and body.
The Tough Ruck Guide ©2013-2015
Section Contents:
Socks and Materials
Foot Care Part II
Socks, Powder & More.
Introduction, Socks and Powder - Foot Care Part II
Boots are certainly an incredibly important aspect to any military member, socks too are so criti-
cal and often a forgotten detail when preparing for a training event or for the occasional 26.2
mile stroll into Boston. This section explores a little about what the differences in socks that are
currently available in the market today and what they are made out of. We will explore the dif-
ferent materials and fabrics that these foot coverings are made of and address some of the pros
and cons of them.
Socks - Material and Activities
Walking/Everyday
Running
Hiking
Rucking
Cotton YES YES (Short runs) YES (Short/Limited Hikes) Not Recommended
Synthetic Insulating YES YES YES YES (Cold Weather)
Synthetic Wicking YES YES YES YES (Warm to Hot Weather)
Silk YES Not Recommended Not Recommended
Not Recommend by itself, but
as a liner this can be useful
Wool YES Not Recommended YES
Only in Extreme Cold &
Short Distance
Sock Liners, Nylons, and Keeping Your Feet Dry
Sock liners also help keep your feet dry and reduce the opportunity for blisters to form. It
is all about keeping your feet dry. Use of foot powders is effective in keeping your feet dry. Too
much powder can actually cause problems and may even add friction to your feet. A light coat-
ing on your feet is usually good. Whatever you can do to reduce the moisture and friction on
your feet will help.
Pro Tip
Injinji® socks are a great way to protect your feet during long runs or ruck
marching. These specially designed socks separate each toe and have no seems.
This provides great support for each of your toes and prevents them from rubbing
each other, thus reducing blisters on your toes. They also help your feet breath
reducing sweat production. Combining these socks and a small amount of foot
powder is a great combination and one step closer to finishing a long event.
The Tough Ruck Guide ©2013-2015
Section Contents:
How to Train
Training Plans
How to Train for 26.2 Miles
How to Train
With a little bit of hard work, you will be able to accomplish this task of rucking 26.2
miles. The plans listed below cover from five months of available training time all down to only
having eight weeks to prepare. Regardless of your time frame focus on training safety, your
health, and recovery. Remember to stretch and stay hydrated. These plans are just guides. If
these do not work for you, contact the Tough Ruck Team, we can figure it out together.
5 Month (20 Week) Tough Ruck Training Plan
Week Activity Details Ruck Weight
20 Stairs 40 minutes up and
down where available
None
19 Walk 1 hr (3.5 – 4 mi) None
18 Stairs 45 minutes up and
down where available
10 lb
17 Walk 1.5 hr(4 mi) None
16 Stairs 45 minutes 15 lb
15 Walk 1.5 hour(4 mi) 10 lbs. (25% goal load)
14 Walk 2 hour(6 mi) 15 lbs.
13 Stairs / Walk 45 Minutes, 1 hour 15 lbs.
12 Walk 4 hour(10 mi) 15 lbs.
11 Walk 2 hour 20 lbs.
10 Walk 4 hour 20 lbs.
9 Walk 2 hour 15 lbs.
8 Walk 4 hour 30 lbs.
7 Walk 2 hour 30 lbs.
6 Walk 4 hour 20 lbs.
5 Walk 2 hour 20 lbs.
4 Walk 5 hour 40 lbs.
3 Walk 2 hour 30 lbs.
2 Walk 6 hours (16-18 mi) Full ruck or 30-40 lbs.
1 Walk 1 hour No ruck, recovery
EVENT Walk Enjoy Full ruck
Post 1 week Walk 1 hour Loosen up, no ruck
The Tough Ruck Guide ©2013-2015
5 Month (20 Week) Tough Ruck Training Plan
Month/Week Distance (Number of times per week*)
Weight (suggested) Notes
1/1 2 miles (2x) 10-15 lbs. Use this easy ruck to focus on short even steps.
1/2 4 miles (2x) 10-15 lbs. It helps to work on a rhythm. Drink water.
1/3 4 miles (2x) 15 lbs. As the distance increases, make sure you have a few
days in between to recover.
1/4 8 miles (2x) 15 lbs. Finding time to do this is tough. Try early morning or
on a treadmill.
2/5 8 miles (2x) 15 lbs. If you are rucking in the dark make sure you are marked
so cars can see you.
2/6 8 miles (1x), 4 miles (1x) 15 lbs.
During these weeks remember that recovery is just as in not MORE important than your training plan’s
execution. Make sure you are warm before you start stretching out and hyperextending your mus-cles. PLENTY OF WATER. And be visible when
you are on the roads.
During the colder months when you are not able to be on the roads get to the nearest bases, armory, or training facility with a treadmill. Forget how you will look on that thing with a rucksack on and just
get it down. Hop up, put your headphones in your ears and start rucking.
2/7 12 miles (1x), 8 miles, (1x) 15 lbs.
2/8 12 miles (1x), 10 miles, (1x) 15 lbs.
3/9 12 miles (1x), 8 miles, (1x) 15 lbs.
3/10 14 miles (1x), 8 miles (1x) 20 lbs. / 15 lbs.
3/11 16 miles (1x), 8 miles (1x) 20 lbs. / 15 lbs.
3/12 18 miles (1x), 9 miles (1x) 25 lbs. / 20 lbs.
4/13 18 miles (1x), 12 miles (1x) 25 lbs. / 20 lbs.
4/14 18 miles (1x), 12 miles (1x) 25 lbs. / 20 lbs.
4/15 20 miles (1x), 14 miles (1x) 25 lbs.
4/16 20 miles (1x), 14 miles (1x) 30 lbs.
5/17 22 miles (1x), 14 miles (1x) 30 lbs.
5/18 22 miles (1x), 14 miles (1x) 30 lbs.
5/19 24 miles (1x), 16 miles (1x) 35 lbs. Adding more weight, make sure to have a few solid days
of recovery for your legs and shoulders.
5/20 14 miles (1x) 35 lbs. Take this ruck nice and easy.
Goal for this Plan: Prepare for 26.2 mile ruck march with 30-35+ lbs. in the Ruck. (The amount of weight you carry is up to you. Add weight as you feel you are able just do it in small increments.)
*The number of rucks per week should have at least 2-3 days in between a ruck. Make sure you stretch before and after; take your time.
The Tough Ruck Guide ©2013-2015
4 Month (16 Week) Tough Ruck Training Plan
Month/Week Distance Weight Notes
1/1 2 miles (2x) 10-15 lbs. Use this easy ruck to focus on short even steps.
1/2 4 miles (2x) 10-15 lbs. It helps to work on a rhythm. Drink water.
1/3 4 miles (2x) 15 lbs. As the distance increases, make sure you have a few days
in between to recover.
1/4 8 miles (1x) / 4 miles (1x) 15 lbs. Finding time to do this is tough. Try early morning or on
a treadmill.
2/5 12 miles (1x) / 8 miles, (1x) 15 lbs. If you are rucking in the dark make sure you are marked
so cars can see you.
2/6 12 miles (1x) / 8 miles, (1x) 15 lbs. This may get a little tougher as the weight gets up there.
Remember, the reason you are doing this, you do not
need to be a hero and throw 50 lbs. right off the start.
You will get hurt. Take your time. Do not Run. Take
short steps, lengthening your stride may get you to think
it will end sooner, but you run the risk of stretching areas
of your anatomy that you may not want to stretch.
2/7 14 miles (1x) / 8 miles (1x) 15 lbs.
2/8 14 miles (1x) / 8 miles (1x) 20 lbs. / 15 lbs.
3/9 16 miles (1x) / 12 miles (1x) 20 lbs. / 15 lbs.
3/10 16 miles (1x) / 12 miles (1x) 20 lbs. / 15 lbs.
It will seem easier, long, but easy at this point. 3/11
18 miles (1x) / 12 miles (1x) 20 lbs. / 15 lbs.
3/12 18 miles (1x) / 12 miles (1x) 25 lbs. / 20 lbs.
The trick here is a combination of staying healthy and not
taking all of the work you have done up to this point for
granted. Find your groove and stick to it.
4/13 22 miles (1x) / 14 miles (1x) 25 lbs. / 20 lbs.
4/14 22 miles (1x) / 14 miles (1x) 25 lbs. / 20 lbs.
4/15 24 miles (1x) / 16 miles (1x) 30 lbs. / 25 lbs.
4/16 24 miles (1x) / 16 miles (1x) 30 lbs. / 25 lbs.
Goal for this Plan: Prepare for 26.2 mile ruck march with 25-30+ lbs. in the Ruck.
(The amount of weight you carry is up to you. Add weight as you feel you are able just do it in small increments.)
*The number of rucks per week should have at least 2-3 days in between a ruck. Make sure you stretch before and after; take your time.
The Tough Ruck Guide ©2013-2015
3 Month (12 Week) Tough Ruck Training Plan
Month/Week Distance Weight Notes
1/1 2 miles (2x) 15 lbs. Use this easy ruck to focus on short even steps.
1/2 4 miles (2x) 15 lbs. It helps to work on a rhythm. Every 1/2 mile drinks wa-
ter.
1/3 8 miles (1x) / 4 miles (1x) 15 lbs. As the distance increases, make sure you have a few days
in between each march.
1/4 12 miles (1x) / 8 miles, (1x) 20 lbs. Finding time to do this is tough. Try early morning.
2/5 14 miles (1x) / 8 miles (1x) 20 lbs. If you are rucking in the dark make sure you are marked
so cars can see you.
2/6 16 miles (1x) / 12 miles (1x) 25 lbs. / 20 lbs. This may get a little tougher as the weight gets up there.
Remember, the reason you are doing this, you do not
need to be a hero and throw 50 lbs. right off the start.
You will get hurt. Take your time. Do not Run. Take
short steps, lengthening your stride may get you to think
it will end sooner, but you run the risk of stretching areas
of your anatomy that you may not want to stretch.
2/7 18 miles (1x) / 12 miles (1x) 25 lbs.
2/8 20 miles (1x) / 14 miles (1x) 30 lbs.
3/9 22 miles (1x) / 14 miles (1x) 30 lbs.
3/10 24 miles (1x) / 16 miles (1x) 35 lbs. It will seem easy, long, but easy at this point.
3/11 18 miles (1x) / 9 miles (1x) 35 lbs. Easy - Enjoy it.
3/12 16 miles (1x) 35 lbs. Prep ruck before the big event!
Goal for this Plan: Prepare for 26.2 mile ruck march with 30-35+ lbs. in the Ruck. (The amount of weight you carry is up to you. Add weight as you feel you are able just do it in small increments.)
*The number of rucks per week should have at least 2-3 days in between a ruck. Make sure you stretch before and after; take your time.
The Tough Ruck Guide ©2013-2015
Good luck in your training. Connect with us on Facebook, tell us your personal story.
2 Month (8 Week) Tough Ruck Training Plan
Month/Week Distance Weight Notes
1/1 2 miles (2x) 15 lbs. Use this easy ruck to focus on short even steps.
1/2 4 miles (2x) 15 lbs. It helps to work on a rhythm. Every 1/2 mile drinks wa-
ter.
1/3 8 miles (1x) / 4 miles (1x) 15 lbs. As the distance increases, make sure you have a few days
in between each march.
1/4 12 miles (1x) / 8 miles, (1x) 20 lbs.
During these weeks remember that recovery is just as in not MORE important than your training plan’s
execution. Make sure you are warm before you start stretching out and hyperextending your mus-cles. PLENTY OF WATER. And be visible when
you are on the roads.
During the colder months when you are not able to be on the roads get to the nearest bases, armory, or training facility with a treadmill. Forget how you will look on that thing with a rucksack on and just get it down. Hop up, put your headphones in your ears
and start rucking.
2/5 14 miles (1x) / 8 miles (1x) 20 lbs.
2/6 16 miles (1x) / 12 miles (1x) 25 lbs. / 20 lbs.
2/7 18 miles (1x) / 12 miles (1x) 25 lbs.
2/8 20 miles (1x) / 14 miles (1x) 30 lbs.
3/9 22 miles (1x) / 14 miles (1x) 30 lbs.
3/10 16 miles (1x) 30 lbs. Take this nice and easy
Goal for this Plan: Prepare for 26.2 mile ruck march with 25-30+ lbs. in the Ruck.
(The amount of weight you carry is up to you. Add weight as you feel you are able just do it in small increments.) *The number of rucks per week should have at least 2-3 days in between a ruck. Make sure you stretch before and after; take your time.
The Tough Ruck Guide ©2013-2015
Section Contents:
Training Resources
Apps (Droid & Apple)
Websites & Equipment
Training Resources
APPs, GPS & More.
Training Resources
Where to go to get deals on equipment, boots, socks, sock liners. This section covers a
few of the applications and websites that we have found to be useful. This is one of those sec-
tions where if you know of something that we are missing here, please send it our way and we
will make sure that it gets into the next edition of this guide.
Of course there is an APP for it…
Platform Application Developer Cost Description iPhone,
Android
Map My Run MapMyFitness FREE Maps, tracks and logs your walk, run or RUCK.
iPhone,
Android
Nike+ Running Nike, Inc. FREE Map, track, log and interface with social media
with a picture editor. Is compatible with the Ni-
ke+ system of GPS trackers.
iPhone,
Android,
Blackerry
Smartrunner APPSfactory
GmbH
FREE Covering 14 different sports this is simple and
easy to us. It tracks, maps, counts calories, your
distance. Once you are done you can also show
the world what you did on Facebook and Twitter.
iPhone,
Android,
Blackerry
Zombies, Run! Six to Start! $3.99 Not only can you get a good work out in, the app
can make a story out of it. It is a little different
but fun.
iPhone,
Android,
Blackerry
Adidas MiCoach Adidas FREE This app comes with preselected workouts! All
of which could be used and adapted to a Tough
Ruckers regime.
iPhone,
Android,
Blackerry
RunKeeper Fitness Keeper,
Inc.
FREE Great app that score and stores your data remotely
and has one of the best user interfaces out there.
Another great utility is the FitBit. While there are different levels of FitBit, when combined with your smart phone, you can map,
track, and challenge yourself.
Websites that offer Benefits to Military Members.
Web Site Benefits How to Qualify www.promotive.com Savings from 20-75% Market and
Wholesale Prices on over 404 brands
to include:
Marmot, Diamonback, New Balance,
Costa, Sont, Brooks, Carhartt, Nemo,
Kelty, Skullcandy, Cliff Bar, Teva,
Timex, Magellan, Craft, Altra, nuun,
Leki, Fits Sock Co., Injinji, CEP,
Swix, Timberland, and so many more!
Go to www.promotive.com.
Use your DoD email, must be a .mil account.
.edu / .com/org accounts will not work to qualify
you.
Follow the requested information on their site.
If you have migrated to the new mail.mil accounts
use your old account (ex. us.army.mil) to qualify.
www.oakleysi.com 50-75% Retail Follow the site and register. Authorization could
take a few days.
The Tough Ruck Guide ©2013-2015
Thank you for reading and supporting us.
Contact Information
This guide has been presented to all members of the military. It is a constantly evolving
booklet of information that is entirely based upon lessons learned. For more information on how
you too can contribute to this or other guides and for general questions about the Tough Ruck
program please email inquiries to [email protected].
Military Friends Foundation, 501 (c)3
Tough Ruck Partnership
14 Beacon Street, Suite 706
Boston, MA 02108
T 617-733-7994
www.militaryfriends.org
www.toughruck.org
Thank You for Reading. And remember:
The information contained within this document is for informational purposes only and
does not constitute an agreement, confirmation or obligation by any one person(s) or organiza-
tion(s) mentioned within these pages. The products and/or services mentioned within these pag-
es are not to be considered endorsements of any kind. This is meant entirely for educational pur-
poses and to act as a forum for current and future Tough Ruckers to learn from and improve as
military members who are the epitome of physically fit members in society.
Additionally, the suggestions within this guide are just that, suggestions. These are the
tips and tricks of skilled athletes, ruckers, and military members. The advice here should never
replace a medical professionals opinion. Always maintain a high level of safety and awareness
to your surroundings.
First Edition Completion Date: 24DECEMBER2013
Current Edition: 22FEBRUARY2015