4 MILE RUCK
March madness.
WHAT WE ARE LOOKING TO ACHIEVE
Each 4-Mile ruck should be completed as fast as possible.
Each 4-Mile ruck should be completed within 60 minutes.
Each 4 mile ruck should be completed without any lasting, unreasonable pain.
These are not runs, they are walks. You will have to proceed at an urgent pace, but at no point break into a run. This will stimulate the muscles in a different way, and bring awareness and strength to any weakness.
PROGRESSION
You will be completing 2 x 4-Mile rucks each week of the 12-week program.
You should log your time for each ruck and always be seeking to beat your previous time.
After 3 weeks - You can progress the rucks by adding weight, in the form of a weighted vest or loaded rucksack. You should only ever increase in 5kg increments and only if you have proven to meet the above criteria for a three consecutive rucks.
EVERY OTHER RUCK MUST BE DONE WITHOUT LOAD. This will facilitate better recovery and improved times.
WHAT YOU WILL NEED
A ROUTE
Plan this before hand. Know that there is a clear 4 mile stretch/circuit where you can mitigate the chances of stopping for traffic etc.
A STOPWATCH
Log your time - Essential.
A QUALITY RUCKSACK/WEIGHTED VEST
So when the time comes to load up - you are ready.