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Free 8-Week GORUCK Light Training Plan and Guide

This is a free 8-week training plan/guide for those training to complete a GORUCK Light.

Overview

This GORUCK Light Training Plan is designed to do two things.

  1. It is designed to get you ready for the 5 hours, 8+/- miles, of rucking you have in store.
  2. It is designed to help prepare your body for the physical abuse that the cadre will throw at you during your event.

To prepare for your rucking, this plan will typically involve 3-4 rucking days per week. It will typically rotate between short/heavy rucks, medium/fast rucks, and long/boring rucks.

To prepare for the beatdowns you’re going to encounter, we’ll involve a number of “workouts” that incorporate the various PT exercises you’ll encounter.

Format

The entire GORUCK Light training plan is available below for free.

If you’d like a fancy PDF version, or you want a copy of the plan in Word or Pages (so you can edit it and tweak it to better suit your needs) then sign up for our email list below and in your first email I’ll send you a copy of the files.

Assumption

If you’re wanting to train for a GORUCK Light, I’m going to assume that you’re in average physical condition.  Like, going on a 1 or 2-mile ruck and then doing 15 minute PT session won’t kill you. If you don’t think you could make it through that, then be sure to read the “guide” section below. Don’t short-change yourself, but feel free to adjust the workout to ease you in as needed. Also, if this looks too easy for you, then maybe you need to up your game and try our GOURCK Tough Training Guide.

Plan or Guide?

This GORUCK Light training plan is designed to be a guide for your training. You know your unique training needs better than I do. This means that you can change, add, or subtract, anything you want. While it is “a” plan, feel free to use it as a guide and adjust as your unique needs dictate.

You can also go to our home page to view daily workout geared for those training for Heavy, Tough, and Light GORUCK events for more ideas, inspiration, and workout ideas.

Should I also do strength training?

Like I said above, this is a guide. If you need to get stronger, then weekly body weight and ruck PT will help. But, doing a strength training program will also help. When I’m training for an event, I do a lot of what is in this plan but also added regular trips to my CrossFit gym to lift heavy things.

Again, know your weakness and tweak the guide to meet your needs.

What you need.

I highly recommend you get:

Rucking Notes.

  1. You should always ruck at or above your “event weight.” Your event weight is how much your ruck weighs when it is fill of all your event gear + weight + water. For me, my GORUCK Light event weight is 26#. Figure yours out and ruck with that.
  2. If you’ve never rucked before, ignore #1 and start a little lighter than event weight. But, over the course of the next few weeks, increase the weight to your event weight.
  3. Use this training time to lock in your gear from head to toe. Figure out what works from food to underwear. By the 5th week, commit to what works and don’t change it before your event.

Before you begin.

Read our disclaimer. Be smart in your training. Be safe in your rucking. Send feedback, ideas, and pictures of you getting your Light patch to ryan AT ruck.training.

 

GORUCK Light Training Guide – Week 1

Week One Recommended Reading:

Monday – 1 Mile Ruck 

Time to get used to rucking. Put on your pack and see how it feels.

Tuesday – PT

20 8-count Man Makers
20 Sit-ups
20 Thrusters
20 4-count Flutter Kicks
Complete the above TWO time through.

Wednesday – 1.5 Mile Ruck

More rucking fun.

Thursday – Rest Day

Stretch. Foam Roll. Eat. Rest. Recover.

Friday – Bear With Me

Complete the Light version of “Bear With Me.” If you’re a newer rucker, this may be really hard. Give it your best effort.

Saturday – 2 Mile Ruck

Time to start getting those miles.

Sunday – Rest Day

Stretch. Foam Roll. Eat. Rest. Recover.

GORUCK Light Training Guide – Week 2

Week Two Recommended Reading:

Monday – 2 Mile Ruck

2-mile ruck is a great way to start your week.

Tuesday – PT

20 Squats with ruck over head
20 4-count Flutter Kicks
20 Ruck Curls
20 4-count Mountain Climbers
Complete the above TWO times through.

Wednesday – 2.5 Mile Ruck

Use Wednesdays to try and push your pace a little bit. An easy way to shave off some seconds is to shuffle over any roads you cross. Cross a lot of roads, shave a lot of time.

Thursday – Rest Day

Stretch. Foam Roll. Eat. Rest. Recover.

Friday – PT

25 Push-ups
25 Sit-ups
Complete the above TWO times through.

Saturday – Ruck 3 Miles

Nothing fancy. Just strap on your ruck and go.

Sunday – Rest Day

Stretch. Foam Roll. Eat. Rest. Recover.

GORUCK Light Training Guide – Week 3

Week Three Recommended Reading:

  • While a GORUCK Light is difficult, it is wayyyy easier than GORUCK Selection. Check out this interview with Mark Klemm, who finished GORUCK Selection in 2016. This particular interview discusses how he trained for the event (hint: It is crazy).

Monday – .5 Mile Ruck with a 40# Sandbag

The sandbag should be in addition to your ruck.

Tuesday – PT plus 1 Mile Ruck

Do 30 “Get up. Get down.”
Accumulate 2 minutes of a 6″ hold (while holding your ruck overhead)
After you finish the above, go for a 1-mile ruck.

For the “Get up. Get down.” imagine you are at an event and the cadre has you on your belly. He then yells, “get up.” About the time you get all the way up he yells, “get back down.” So, you go back to your belly. He then yells, “get up.” You get the picture. It is kind of like a crappy burpee.

The 6″ hold is on your back with your legs straight and feet together. Raise your legs till your heels are 6″ off the ground. Hold it. As stated above, you should be holding your ruck over head while doing this.

Wednesday – WET 2 Mile Ruck

Jump in a pool. Jump in a lake. Use your hose and soak yourself to the bone. Now, go for a 2-mile ruck. I’m serious. In your event, you WILL get wet. You gotta know how your body will react to rucking while wet. So, do it.

Note: Do not do this if the weather is super cold. Use your common sense and be safe.

Thursday – Rest Day

Stretch. Foam Roll. Eat. Rest. Recover.

Friday – Sandbag 1/4 Mile

Do Light version of the Sandbag mile (with a 60# sandbag, of course).

Saturday – Ruck 3.5 Miles

Nothing fancy. Just strap on your ruck and go.

Sunday – Rest Day

Stretch. Foam Roll. Eat. Rest. Recover.

GORUCK Light Training Guide – Week 4

Week Four Recommended Reading:

Monday – .5 Mile Ruck with a Log.

Take as few breaks as possible.

Tuesday – PT 

20 4-count Flutter Kicks
20 8-count Man Makers
20 Monkey F’ers
20 seconds holding ruck overhead
Complete the above TWO times through.

Wednesday – 3 Mile Ruck with a “Buy in”

Before you go on your 3-mile ruck you must complete 20 push-ups and 20 sit-ups.

Thursday – Rest Day

Stretch. Foam Roll. Eat. Rest. Recover.

Friday – 100 4-count Flutter Kicks

Do 100 4-count Flutter Kicks in as few sets as possible. This will burn a little.

Saturday – Ruck 4 Miles

More miles. Be sure to bring the smiles.

Sunday – Rest Day

Stretch. Foam Roll. Eat. Rest. Recover.

GORUCK Light Training Guide – Week 5

Week Five Recommended Reading:

Monday – .5 Mile Ruck with a Jerry Can

Take your Jerry Can for a .5-mile ruck. Of course, put water in it! Take as few breaks as possible.

Tuesday – Ruck, PT, Ruck

  1. Ruck 1 mile
  2. 40 push-ups
    40 4-count flutter kicks
  3. Ruck 1 mile

Wednesday – 4 Mile Ruck with a “Cash out”

Ruck 4 miles. At the end, perform 30 push-ups and 30 sit-ups

Thursday – Rest Day

Stretch. Foam Roll. Eat. Rest. Recover.

Friday – 100 4-count Mountain Climbers

Do 100 4-count Mountain Climbers in as few sets as possible.

Saturday – Ruck 5 miles

Go get 5-miles and be sure to smile.

Sunday – Rest Day

Stretch. Foam Roll. Eat. Rest. Recover.

GORUCK Light Training Guide – Week 6

Week SIX Recommended Reading:

  • If you’re rucking with a GORUCK GR1, you may want to consider this ruck upgrade. This is one of the best and cheapest upgrades around.

Monday – 1 Mile Ruck with a 40# Sandbag

This is gonna suck a little bit.

Tuesday – Bear Crawl around 1/2 of a Soccer Field

And don’t go looking for one of those tiny soccer fields. Bear crawl around 1/2 of a legit, full size, soccer field.

Wednesday – 3 Mile Ruck with a “Buy in”

Before you begin your 3-mile ruck you must complete 40 push-ups and 40 sit-ups.

Thursday – Rest Day

Stretch. Foam Roll. Eat. Rest. Recover.

Friday – Super Sucky Sandbag Ruck

In an urban area with “blocks” go for a 25-minute ruck with a 40# sandbag.

  • On block 1, carry sandbag in your left hand.
  • On block 2, carry sandbag in your right hand.
  • On block 3, carry sandbag in your arms like a baby.
  • On block 4, carry sandbag on your back.
  • Repete rotation until your 25 minutes are complete.

Note: If you don’t have an area with “blocks” then do 1 minute for each carry.

Saturday – Ruck 6 Miles and make the last one hard

Ruck 6 miles. The last mile must be completed with the addition of a sandbag.

Sunday – Rest Day

Stretch. Foam Roll. Eat. Rest. Recover.

GORUCK Light Training Guide – Week 7

Week SEVEN Recommended Reading:

  • Do your homework and read up on other people’s GORUCK experiences. Check out the GORUCK AAR Directory.

Monday – 1 Mile Ruck with a Log

Take a Log for a 1-mile ruck. Take as few breaks as possible.

Tuesday – PT + 2-mile Ruck

  1. 5 Ruck-on Push-ups
    10 4-count Flutter Kicks
    25 Squats
    THREE rounds.
  2. Ruck 2 Miles

Wednesday – 4 Mile Ruck with a “Cash out”

Ruck 4 miles. At the end, perform 60 push-ups and 60 sit-ups

Thursday – Rest Day

Stretch. Foam Roll. Eat. Rest. Recover.

Friday – Create Your Own PT 

Create your own PT plan for today. But, don’t make it easy.

Saturday – Ruck 8 Miles

Saturday miles are the best.

Sunday – Rest Day

Stretch. Foam Roll. Eat. Rest. Recover.

GORUCK Light Training Guide – Week 8

Week EIGHT Recommended Reading:

Monday – 1 Mile Ruck with a Jerry Can.

Take as few breaks as possible.

Tuesday – Duck With Me

Do the Light version of “Bear With Me” BUT replace bear crawls with duck walks.

Wednesday – 4 Mile Ruck with a “Buy in”

Before you begin your 4-mile ruck you must complete 65 push-ups and 65 sit-ups.

Thursday – Rest Day

Stretch. Foam Roll. Eat. Rest. Recover.

Friday – Get Wet, Do PT, Ruck 1 Mile

Use a hose, pool, or whatever to get completely soaked. Then:

  1. 20 Sit-ups
    20 Thrusters
    20 4-count Mountain Climbers
    20 “Get up. Get down.”
    Complete TWO rounds.
  2. Ruck 1 mile.

Remember, don’t get wet if it is super cold. Be smart. Check “Week 3 – Tuesday” if you aren’t sure what “Get up. Get down.” is.

Saturday – Ruck 8 Miles and make the first and last one hard.

Ruck 8 miles. The first and last mile must be completed with the addition of a sandbag.

Sunday – Rest Day

Stretch. Foam Roll. Eat. Rest. Recover.

 

 

Then end.

Now… go earn that patch!