How Often Should I Ruck Each Week?

By Amy Petersen — ACE-Certified Personal Trainer; Precision Nutrition Certified, PATHFINDER Director of Programming

Updated September 8, 2025 · 2 min read

Quick facts

Starter week: 2 rucks + 1 walk
Spacing: 24-48 hours between rucks
Progression:
- Weeks 1-2: Make the long ruck a little longer each week, adding 5-10 min. Keep the other ruck easy.
- Week 3: Hold time under your ruck steady. If the last two weeks were manageable (you were able to stay conversational and you did not encounter any blisters or hot spots), add a third short ruck (20-30 min).
- Week 4+: After two weeks at 3 days, add 1-2% of your bodyweight to your ruck or add gentle hills. Don't do this in the same week you add time or an extra day.
- Rule of thumb: Change one variable per week. Any hot spots or joint pain? Hold or deload 20-30% instead of progressing.

Plan the week: 2 rucks + 1 walk. Space rucks 24-48 hours apart. Schedule the long ruck on your freshest day.
Long ruck: Ruck for 20-40 min at a conversational pace. If last week went well, add 5-10 min next week.
Short ruck: The pace should be truly easy. Keep the same ruck weight.
Bodyweight walk day: 20-30 min at a relaxed pace. Treat it as recovery.
10-min gear & foot check: Check your feet and snug your ruck straps. Make sure there's no ruck sway.
Form: Finish with the same gait you started (no limp, hip drop, or heel slap).
Record it in your PATHFINDER Log Notes: Log time, distance, load, terrain, and how it felt. Keeping track of your consistent effort gets consistent progress.
Progress rule: change one thing per week only. If you experience any pain or hot spots, hold or deload your ruck by 20–30%.