For time:
Ruck 3 miles
or
Run 4 miles
♀ 30 lb
♂ 45 lb
Compare to 240203.
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Stimulus and Strategy:
Today’s workout is a longer-duration grind. Fill up a backpack and get outside. If you’re new to rucking or a newer athlete, move at a march pace and reduce the distance to complete the run or ruck in no more than 35 minutes. If you’re more experienced, feel free to pick up the pace. For the 4-mile run option, consider your recent 5K run effort and attempt to hold a slightly more manageable pace. For clarity, the run option is meant to be completed without load.
Scaling:
Reduce the loading of the ruck. Reduce the distance.
To reduce the complexity of the ruck, walk or jog without any weight.
In case of injury or limitation, perform 15,000 meters on an Echo bike, or 7,000 meters on a rower or ski erg.
Intermediate option:
Same as Rx’d.
Beginner option:
For time:
Ruck 1.5 miles
or
Run 2 miles
♀ 10 lb
♂ 15 lb
Coaching cues:
When rucking, ensure whatever you are carrying is close to your body. The looser and farther away from the body the load is, the more you can be pulled out of position, and more strain is put on the body.
Resources:
Running | Pulling in Place Drill
Running | Falling Forward Drill
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