Workouts | PF GUIDES

Reviewed by Amy Petersen, PATHFINDER Head Coach

PATHFINDER Ruck Training

Since 2015, PATHFINDER has coached thousands of athletes worldwide.

October 22, 2020

At PATHFINDER, we accept every kind of workout across all styles and training disciplines. Whether you train in the gym, outdoors, at home, or with a partner, it counts as long as it supports your goals.

What matters most is that you’re showing up consistently and training smart.

A Smarter Way to Train

One of our core principles is varied modality training. That means mixing intensity, format, and focus throughout your week. Going “all hard all the time” sounds motivating, but it leads to burnout and injury. The sweet spot is a moderate, progressive approach that builds your fitness without breaking your body.

We recommend at least 180 minutes (or 3 hours) of workouts per week. Some days, that’s a 45-minute effort. Others, it might be a 20-minute “snack” workout. Both have value.

Weekly Workout Rhythm

Here's a simple weekly flow to structure your PATHFINDER training:
- Sunday: Long, Slow Distance (LSD) Miles
  These should gradually increase in distance week over week. For example: 6 > 7 > 8 > 9 miles, then a step back to 7, then build again.
- Monday: Beginner Workout (Posted)
  Beginner doesn’t mean easy. This is your opportunity to get in focused work with lower volume. Add short miles before or after for Pre/Post-Miles credit.
- Tuesday: Interval Ruck
  Use this day for short, fast-paced ruck intervals or shuffles. Instructions are posted in your program resources.
- Wednesday: RUCK+ Workout (Posted)
  These workouts include implements like sandbags, weighted carries, and integrated miles - perfect if you’re prepping for GORUCK or other Events.
- Thursday: Rest or Active Recovery
  Choose yoga, walking, mobility work, or a low-effort ruck. We’ve got resources to guide your recovery days.
- Friday: Roster’s Choice: Intermediate/Advanced Workout or Repeat
  Pick a workout that meets your current level and goal. It’s also a great day to build in additional mobility work.
- Saturday: Social Ruck or Challenge Completion
  Knock out a Challenge or log your long ruck with friends.

Where to Find Workouts

PATHFINDER Workout Library - Beginner, RUCK+, All Levels, and Advanced workouts
Your Log Page - Linked in your Welcome email
Weekly Emails & Facebook Posts - New workouts drop each week
Legacy Team Spearhead WODs - Archived but still useful

All workouts are written or approved by PATHFINDER’s Certified Personal Trainer, so you’re getting high-quality, event-specific programming.

Do I need a gym for PATHFINDER Ruck workouts?

No. Most PATHFINDER workouts only require a weighted ruck. We sometimes include other tools (sandbags, stairs, etc.), but substitutions are always explained.

Choosing Workouts Based on Your Goals

Ask yourself:

Are you training for a ruck endurance Event? Prioritize PATHFINDER Ruck+ and Challenge-specific workouts.
Are you maintaining fitness or in the off-season? Mix PATHFINDER workouts with what brings you joy and consistency.
Are you prepping for something outside rucking (e.g., lifting, marathon)? Tailor workouts to meet those goals. PATHFINDER still fits.

How long should my workouts be?

Most workouts should be 45 minutes. That said:

Under 20 minutes? Think of it as a “snack.” Still valuable, just not complete.
20–45 minutes? Ideal range for strength and endurance development.
Over 45? Great for Events, Challenges, or longer zone 2 days.

When evaluating a workout plan...

Here are some questions to ask yourself:

Is your workout sufficiently challenging for your fitness level?

Are you adequately preparing yourself, through your workouts, to meet your goals?

What are your future fitness goals? Will the workouts you have planned ultimately get you there?

How often can you realistically train? Sometimes its better to think of your workout time in minutes or hours. As we stated above, we suggest a roster devote a minimum of 180 minutes, or 3 hours a week to exercise. That number can be sliced however best works for you and your schedule and needs. Pick what you can sustain, enjoy, and gets you to where you want to be.

Be flexible. (HA! That's also a yoga joke...lame.) But really. Being flexible with workouts that work for you and that can be placeholders for your bigger plans can help you achieve more in the long run. Don't throw out the workout, or the style, if you feel you can't achieve it. In other words, don't let perfectionism dictate what is and isn't worth doing. If you've had a crap day, picked up your kids from daycare, ran home to feed everyone, taking the dog and kids on a ruck/stroller/walk after dinner moves the line. Then, try again tomorrow with a harder workout that gets you closer to where you want to be. And if something isn't working, it's ok to stop, change directions, and look at your options differently.

Find a buddy! If you're new to rucking, look for a local ruck club, or encourage a friend to join with you! We love our new rosters, and we always have a BUDDYCARRY class coupon to help financially motivate your friends to join in on the fun! (Email us or send us a FB DM for the current friends & family discount code.)

Can Miles be considered a Workout?

No. Ruck miles are logged separately from workouts unless they’re part of a structured workout like RUCK+.

Weight Vests?

Training vests can be used in most situations. But:

Training for a GORUCK Heavy or less with more than 9 weeks to go? Vest is fine.
Under 9 weeks to go? Wear your ruck.
Training for Heavy+ or military prep? Wear your ruck.

Always carry water separately with a vest.

What About Workout Generators?

We don’t recommend them. While convenient, they often ignore movement quality, proper rep schemes, and safe progressions. Stick with proven programming created by real coaches.

Final Notes

You don’t need perfection, just purpose. Be flexible. Some days, a stroller ruck is enough (if you're in the Life program). Other days, go hard. Keep stacking smart training, and you'll get stronger in ways that matter.

When in doubt, reach out to your Course Advisor or PATHFINDER HQ. We’re here to help you train with intelligence and integrity.

Challenge Safety & Restrictions

Always carry a basic first aid kit.
Ruck safely. Share your route and estimated return time with someone who can assist in an emergency.
Obey all laws. Do not trespass. If unsure about access to any facility, consult management for permission.
You assume all risks. PATHFINDER is not liable for any injury, damage, or death resulting from participation in its programming.