Conditioning Ruck | PF GUIDES

Reviewed by Amy Petersen, PATHFINDER Head Coach

PATHFINDER Ruck Training

Since 2015, PATHFINDER has coached thousands of athletes worldwide.

October 26, 2021

The primary goals of the 10-mile conditioning ruck are to prepare your feet and legs for two things: Hills & Concrete.

Challenge Requirements

10 miles in concrete-hill conditions (like up and downhill on city streets, in a parking garage or another predominately concrete location with rolling terrain.)

The 10 Mile Conditioning Challenge is a requirement for PATHFINDER Horizon and Advanced: OCALA and not an optional Challenge.

A weighted ruck will be worn for the entire Challenge. (See Weight Requirements.)

The PATHFINDER Conditioning Ruck is not a currently approved Challenge for any other PATHFINDER programming.

Challenge Weight Requirements

HORIZON Required weight:
- 20 lb / 9kg ruck (dry weight) if you weigh 150 lbs./ 68kg or more
- 10 lb / 4.5kg ruck (dry weight) if you weigh less than 150 lbs. / 68kg.

Advanced: OCALA Required weight:

35-40lb / 15.8-18kg ruck (dry weight) regardless of bodyweight.

Challenge Time Requirements

There are no time requirements for this Challenge.

Challenge Notes:

Hills:

Hills are where you build durable legs and smart pacing. Even in a city that feels flat, you can usually find a steady bridge, a park slope, or a parking-garage ramp. Aim for a modest grade (about 4–6%). Load your ruck high and tight with event weight (go slightly lighter if you’re new to hills), warm up for 10-15 minutes, and then get to work.

Hills can be done as either a repeat session or a continuous loop. For repeats, climb for five to six minutes at a steady, even effort, then walk back down easy pace. Do six to eight climbs total. For a continuous session, move for 45-60 minutes on rolling terrain. In both versions, the rule is even effort, not even speed: the uphill will naturally slow your pace; the downhill doesn’t mean you sprint.

Form matters more than numbers. When going uphill, lean slightly from the ankles, keep steps short and quick, and let hips and glutes do the work while your shoulders stay relaxed. On the downhills stand tall with very short, soft steps and a small bend in the knees. Land under your center, not out in front, so you’re not “braking” with your quads and knees every step.

Use moderate downhills to sprinkle in short, controlled shuffles (60 to 100 meters is plenty). Shuffling briefly changes which muscles are carrying the load and can give your usual rucking muscles a break without spiking your effort. Keep the bounce out of it: minimize vertical movement, keep feet quiet, and stop if it starts to feel poundy. Save shuffles for dry, predictable footing.

Log what matters in the Notes section: average HR on the climbs, how your cadence felt near the top, any toe banging on descents, lacing notes, and where form slipped. Next time, progress by adding one repeat or five to ten minutes, never both in the same week. Keep the grade modest until your legs adapt.

Small fixes prevent big problems here. Trim toenails before hill days, consider a heel-lock lace for the descents, and adjust lacing pressure if toes are touching the front. If knees, shins, or feet complain, shorten steps even more and lower either the grade or the load.

Concrete:

For HORIZON, you will be on sidewalks most of the time. Sidewalks are hard on your feet and legs. Think about the difference in softness between asphalt and trail, and the amount of extra cushioning that you get from rucking on dirt or grass. If you think asphalt is hard, did you know that concrete is 10X harder than asphalt? (Source: https://www.hillrunner.com/jim2/id27.html) Over the course of the 211,200+ steps you’ll be taking during your 50+ mile event, that’s a lot of force on your feet. Bones require time to adapt to stress. Progressively mix in rucks on concrete to build up to the 10-mile challenge, so that during the event, your feet won’t hate you as much. During the event, by all means, take softer ground whenever possible if it is smooth enough not to twist an ankle. But prepare for the inevitable miles of concrete with this challenge.

For Advanced: Ocala, the concrete conditioning ruck will help prepare your feet for hard-packed sand, which can feel like concrete in some long areas of the trail. The preparation that occurs during this Challenge can help you both mentally and physically be prepared for the unique ache that occurs with many miles of challenging terrain.

Challenge Restrictions

Always carry a basic First Aid kit with you.

Ruck safely. Communicate your route and estimated times to another individual/party who can alert

YOU MUST COMPLY WITH ALL APPLICABLE LAWS AND RESTRICTIONS. DO NOT TRESPASS. If you are in doubt contact facility management for a clear understanding of access to and usage of any facility’s property. PATHFINDER assumes no liability whatsoever for any actions taken by a PATHFINDER roster.

PATHFINDER assumes no responsibility or liability for any injuries, damages or death. A roster assumes all risk associated with their participation in any and all PATHFINDER programming.