Run + Row Challenge | PF GUIDES

PATHFINDER Ruck Training

Since 2015, PATHFINDER has coached thousands of athletes worldwide.

Reviewed by Amy Petersen, PATHFINDER Head Coach

October 31, 2025

The PATHFINDER Run + Row Challenge is designed to build cardio endurance, improve pacing awareness, and develop aerobic capacity in two different ways: running/walking and rowing. Over 12 weeks, you’ll alternate between run-focused and row-focused weeks.

The Challenge meets you at your level: walking and light rowing for beginners, on up through tempo runs and power intervals for more advanced athletes.

The alternating structure keeps training fresh, helps reduce injury risk from repetitive stress, and gives you two performance benchmarks (run & row) by the end of the cycle.

All aspects of this Challenge are scaled by PATHFINDER program. If your programs scale options are too easy, you may scale up, but you may not scale down (IE: you're in Endure but you want to scale to Life options for this Challenge would not be allowed).

Why You Should Do This Challenge

Stronger engine, longer rucks. Alternating running and rowing develops your aerobic base so your body uses energy more efficiently under load.
Durability over distance. Running builds impact resilience, while rowing adds cardio volume without the extra joint pounding. Together, they reduce breakdown over long events.
Transferable endurance. The work you build here carries directly into ruck miles, hills, and events where steady output is everything.
Balanced training. Many ruck athletes lean too heavily on loaded miles. This Challenge balances that out, giving you broader conditioning that prevents plateaus.
Benchmark growth. You’ll see clear, measurable progress at the end. This is data that proves your base is stronger and your endurance is sharper.
Improve your APFT and ENDEX Baseline Performance. If you want to finally complete the APFT Challenge with the best score but you've have struggled with it, this consistent training will help you get there.

How to Complete the Challenge

Duration: 12 consecutive weeks
Frequency: One Run or Row session per week (alternating)
Time: 20-55 minutes depending on your program level
Completion Criteria:
- Finish all 12 weeks at your PATHFINDER program level.
- Record each completed workout in your PATHFINDER logs.
- Benchmark Weeks (11 & 12) must be logged with distance/time for credit.
This Challenge is bodyweight only. Do not wear a ruck for any portion of this Challenge.

Rowing Posture

Rowing isn’t just moving the handle back and forth. To row with good form, you use your full body in a sequence that keeps the stroke efficient, protects your low back, and makes sure the power comes from your legs and hips instead of your arms alone.

Catch: The starting position. Knees bent, shins vertical, body hinged forward at the hips, arms straight. Think “coiled spring” -- ready to drive.

Drive: Push through the legs first, then swing the hips open, and finally pull with the arms. Power flows from legs >> core >> arms.

Finish: The end of the drive. Legs straight, body leaning slightly back, handle pulled to the lower ribs, elbows tucked in. Core stays tight.

Recovery (or Return): The reset. Extend the arms first, hinge forward at the hips, then bend the knees and slide forward to the catch. Smooth, controlled, no rushing.

How to Determine Your Zones

In rowing weeks, we give you Zone recommendations. Most rowers (Concept2 and similar) display strokes per minute (SPM) and we can determine heart rates roughly by using the ranges.

To best do this, set the rower screen to large “SPM” + “500m Split” display.

Zones by Stroke Rate (SPM)

Zone 2 (Base / Easy):
- 18-22 SPM
- Long, smooth strokes, like rowing a boat casually across a pond. The return slide should feel relaxed and smooth.
- This should feels like a steady walking pace. You could hold an easy conversation.
Zone 3 (Tempo / Moderate):
- 24-26 SPM
- Your rowing pace has a quicker turnover and a shorter slide back to the return.
- Your pace should still feel controlled, but the effort is building.
- You can talk in short phrases
Zone 4 (Hard / Interval):
- 28+ SPM
- Your pace has powerful strokes and a faster rhythm and return.
- Your speech is limited to a word or two
- Sustainble for short intervals only.

Each session should include ~5 min warm-up (with progressively harder strokes), intervals as listed, and then finishing with ~3–5 min cooldown at light pace.

12-Week Alternating Run/Row Plan

Week	Modality	Life
1	Run	20-25 min brisk walk, 3 x 30 second jogs
2	Row	15-20 min easy row
3	Run	25-30 min walk, 5 x 30 second jogs
4	Row	20 min row, add 30 seconds harder pace every 4 min
5	Run	30 min walk. Add in 5 jog surges during walk @ your choice
6	Row	20-25 min Z2 row
7	Run	25 min walk and include 3 short hill jogs
8	Row	20 min easy row, keeping strong posture
9	Run	30 min walk. Include 6 x 45 second jogs
10	Row	25 min Z2 row
11	Run Test	30 min brisk walk/jog; log distance
12	Row Test	20 min steady row; log distance

Week	Modality	Forward
1	Run	25-30 min jog with 4 x 1 min faster paced intervals
2	Row	20-25 min row with 4 x 1 min Z3 intervals
3	Run	30 min jog with 5 x 2 min faster paced intervals
4	Row	25 min row with 6 x 1 min Z3
5	Run	30-35 min steady jog (distance matters less than time)
6	Row	25-30 min steady + 2 x 1 min Z3
7	Run	30 min jog, 4 x 1 min hills or stairs intervals
8	Row	25 min, 6 x 20 strokes harder pace
9	Run	35-40 min jog
10	Row	30 min steady row
11	Run Test	35 min jog (walk only if necessary), log distance
12	Row Test	25 min steady, note distance in logs

Week	Modality	Endure
1	Run	30-35 min run, 5 min brisk finish walk
2	Row	25-30 min Z2 row, 3 x 1 min Z3 interval
3	Run	35 min run, 6 x 90 second Z3 intervals
4	Row	30 min row, 8 x 1 min Z3-Z4 intervals
5	Run	40 min Z2 run
6	Row	35 min row with 3 x 2 min Z3 intervals
7	Run	35-40 min run with 5 x 90 second hill/tempo intervals
8	Row	30-35 min row, 8 x 250m
9	Run	45 min run
10	Row	35-40 min steady
11	Run Test	40 min run, note distance in logs
12	Row Test	30 min row, log distance + SPM

Week	Modality	Advanced
1	Run	35-40 min steady run, last 10 min faster pace
2	Row	30 min row @ Z2, every 5 min add 1 min Z3 interval
3	Run	40 min run, 6 x 2 min Z3-Z4
4	Row	35 min pyramid: 1-2-3-2-1 min @ Z3
5	Run	45 min run, last 15 min tempo
6	Row	40 min row @ Z2, every 10 min add 2 min in Z3
7	Run	45 min run, 6 x 2 min hill surges
8	Row	35-40 min row, 10 x 250m
9	Run	50-55 min Z2 run, last 10 min tempo
10	Row	45 min negative split row
11	Run Test	45 min run, best sustainable pace, log distance
12	Row Test	35 min row, best consistent pacing, log distance + SPM

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.