4-week rucking plan

A simple 4-week rucking plan for beginners who want structure without fitness theatre.

This plan is built around two walks per week. Simple enough to follow and calm enough for your body to keep up.

Week 1-2

Walk twice per week for 20-35 minutes. Keep the weight low and the pace conversational.

Use the first walks to adjust the backpack, straps and how the weight sits.

Week 3-4

Walk twice per week for 35-50 minutes. Add hills or uneven ground before you add much more weight.

If your body feels fine the day after, you can add a small amount of weight in the final week.

• 2 walks per week
• Distance before weight
• Rest day between walks
• Use RuckClub to keep rhythm