CLASS 046 BEGINS SATURDAY, NOVEMBER 1. GET YOUR SPOT NOW!

Rucking Pace Chart: What’s A Good Pace?

Amy Petersen
By Amy Petersen — ACE-Certified Personal Trainer; Precision Nutrition Certified, PATHFINDER Director of Programming
Updated · 6 min read
Short answer

A “good” rucking pace is the one that lets you train towards the goal you've set for the day. For most training, use a conversational pace where you can talk in full sentences without gasping for breath. On flat ground, that pace is often 14:30-17:00 min/mile (9:00-10:35 min/km). Rolling hills add ~1:00 per mile, while steep or technical trails add 2:00-3:00 per mile. Of course, your pace may be slower or faster - it depends on your intent and your fitness level.

If weight loss or base building is your focus, stay on the slower side of the range and add minutes before speed. If you’re training for a flat terrain event, use the faster side of your pace spread once your overall weekly minutes are steady. Weather, heat, surface, ruck fit, and load can all change your pace, so let the talk test lead your decisions. If you can’t speak in full sentences, you’re moving too quickly. Hold your posture tall, shorten your steps on hills, and let your pace settle naturally as the terrain changes.

Quick facts

  • What “good” means: The most effective pace for building endurance is Zone 2, where you can speak in full sentences. If you’re gasping, it’s too fast for a base goal.

  • Flat, conversational pace: 14:30-17:00 min/mile (9:00-10:35 min/km). Start easy and then gently push your effort. However, if you're just starting out, it's common to have somewhere between an 17:00-21:00 min/mile pace, regardless of ruck weight. Where you start is just your ground level, and your pace will increase with consistent rucking.

  • Hills add time: Rolling hills typically add ~1:00 per mile. Steep or technical trails can add 2:00-3:00+ minutes per mile. That’s normal, so it's not useful to fight terrain.

  • Load nudges pace down: The heavier the ruck, the more you should stick to the slower end of your pace. Add time under ruck (minutes) before working on your speed.

  • Surface & weather matter: Gravel, sand, snow/ice, heat/humidity can all slow your pace. How you feel matters more than your watch.

  • If your goal is weight loss or fitness base building: Aim for the slower half of your conversational range. For example: If your flat terrain range is 14:30-17:00 min/mile, stick mostly around 16:00-17:00 min/mile. This lets you ruck for longer and build more endurance/calorie burn without aggravating any joints or muscle tissue.

  • If your goal is getting faster for a flat terrain event: Stay steady in your middle range to start. After you’ve hit your planned weekly minutes for 2-3 straight weeks, you can incorporate ruck intervals on short, controlled segments.

  • Form cues: Maintain a tall posture (ribs over pelvis), short steps on climbs/descents, and keep your shoulders relaxed. Use your chest strap. It prevents strap creep, just be sure not to cinch it hard!

  • Progress idea: Start easy and settle into a steady rhythm. Incorporate short intervals to increase speed -- we typically start with four or five 1:00-1:30 minute intervals over a 40-minute period.


Rucking Pace Guide - Feeling matters before pace.
Pace band (min/mi) Pace band (min/km) How it should feel Best use
21:00-18:30 13:03-11:30 Very easy; full-sentence talk. Good for those new to rucking, or heavier hills, heat, or tired legs. Base building, weight-loss focus, and recovery days.
18:00-16:30 11:11-9:57 Easy-steady pace. Is talkable with short pauses. Feels smooth with a little effort. Most weekly minutes; also good for a long ruck.
16:00-15:00 9:57-9:19 Steady-brisk; sentences get shorter. You’re working but not straining. Short rucks; intervals once minutes are consistent.
14:30-14:00 9:19-8:42 Fast; you can speak phrases only. Form must stay crisp (no heel slap or ruck/hip sway). Experienced athletes; brief pace pickups on flat terrain.
13:30-13:00 8:42-8:05 Very fast; hard to talk. High mechanical load. Use sparingly. Advanced athletes only; short doses after a strong base.

Mini checklist

  • Pick your intent (easy base / long day / faster pace) before you start

  • Warm up 5-8 min of easy walking before easing into your steady ruck pace

  • Ruck fit check: Make sure your ruck straps are snug and your chest strap feels comfortable. Your ruck shouldn't sway. Keep your ruck high on your back, not how you used to wear it low in high school!

  • On hills: Shorten your steps and keep torso tall. Be careful not to “brake” hard on downhills -- that can be tough on hips, knees, and ankles.

  • Heat or humidity? Ruck in shady areas when possible, drink regularly, and plan a sock check/change on longer sessions. It also helps to have a water bottle separate from your water bladder with electrolytes in it. Just be sure not to put electrolytes in your water bladder -- it can gum up the tubing.

  • Snow/ice or loose surfaces? Slow down and choose stable footing. Use traction if needed, like ice cleats.

  • Feet & joints: If you experience any hot spots or pain that changes your gait, either ease pace or cut your time under ruck. Be sure to fix the issue before moving on.

  • Cool down 3-5 min It doesn't have to be a lot. Keep an easy pace, and then end with a quick calf/hip flexor stretch. 

  • Record it in your PATHFINDER Log Notes: Include points like your average pace by terrain, your rucking time, ruck weight, and how it felt. Over time, you'll be able to see your trends.

Related answers

Programs

Start PATHFINDER Life for Beginners

PATHFINDER Forward for a little more

Quick FAQ
A comfortable beginner range is 16–19 minutes per mile on flat paths. If you cannot speak in full sentences, you are moving too fast for base building. Slow down until the talk test is easy.
For weight loss and aerobic base, stay in the easier half of your natural range and add weekly minutes first. For event sharpening on flat courses, touch the faster half only after your weekly minutes are steady and your feet are problem-free.
Yes. Expect hills to slow you by 30–90 seconds per mile depending on grade and surface. Use effort instead of pace on climbs, keep the talk test easy, and shorten your steps.
Track minutes first. Time is a steadier target and helps you maintain the right effort. Distance is fine once your weekly minutes are consistent and your feet are happy.
After two to three steady weeks at your current minutes without hot spots or joint pain, add brief faster segments on flat ground. Keep most of the session easy and finish feeling strong.
That’s usually a fit issue, not pace. Loosen the chest strap a notch, re-snug shoulder straps to keep the pack close, and relax your grip and shoulders. If symptoms persist, ease pace and check strap routing.
Auto-pause can inflate average pace by removing slowdowns. For training decisions, look at moving pace and your talk test notes. Keep tools consistent so your trends are comparable.