Build your rucking habit over 30 days
Choose a schedule based on what you can do now. Each track uses a different mix of distance, load, and recovery. Your progress stays on this device.
- Duration
- 30 days
- Schedules
- 3 distinct tracks
- Account
- Not required
Loading your saved progress…
How progress is saved
1. Read the day. The entry gives one ruck, recovery task, or review.
2. Record it when you finish. The browser saves each completed day on this device.
3. Stay with the sequence. Missed calendar days are fine; continue with the next unrecorded entry instead of doubling up.
No account is required. Browser storage does not transfer automatically to another device.
Progression and safety rules
Use the lighter of the written load and your track’s body-weight cap. Keep every ruck at a walk.
When a session adds distance, keep the previous load. When it tests a small load increase, keep the distance short.
Recovery entries are part of the plan. Do not stack two loaded sessions to catch up.
This is general training guidance, not medical care. Ask a qualified clinician before returning from an injury or training with symptoms.
Continue with the field guide
Use the full guide for pack fit, foot care, recovery, and the reasoning behind each progression.