Walk ( Ruck ) 45 mins WITHOUT weight in the ruck 3 days per week. . Do at least 2 weeks. Graduation: Work yourself to be under 17 mins mile

When completed change to Level 1. Ruck ( Walk ) with a 10 lbs plate for 20 mins 3 days per week. Graduation: Work yourself to be under 17 mins mile with 10 lbs weight.

When completed change to Level 2. Ruck ( Walk ) with a 10 lbs plate for 45 mins 3 days per week. Graduation: Work yourself to be under 17 mins mile with 10 lbs weight for 45 mins.

When completed change to Level 3. Ruck ( Walk ) with a 15 lbs plate for 20 mins 3 days per week. Graduation: Work yourself to be under 17 mins mile with 15 lbs weight for 20 mins.

When completed change to Level 4. Ruck ( Walk ) with a 15 lbs plate for 45 mins 3 days per week. Graduation: Work yourself to be under 17 mins mile with 15 lbs weight for 45 mins.

When completed change to Level 5. Ruck ( Walk ) with a 20 lbs plate for 20 mins 3 days per week. Graduation: Work yourself to be under 17 mins mile with 20 lbs weight for 20 mins.

When completed change to Level 6. Ruck ( Walk ) with a 30 lbs plate for 20 mins 3 days per week. Graduation: Work yourself to be under 17 mins mile with 30 lbs weight for 20 mins. This is a huge change, will take one month or several to get used to it. Alternatively insert a 20 and a 5 lbs plate.

When completed change to Level 7. Ruck ( Walk ) with a 30 lbs plate for 45 mins 3 days per week. Graduation: Work yourself to be under 17 mins mile with 30 lbs weight for 45 mins.

When completed change to Level 8. Ruck ( Walk ) with a 30 lbs plate for 45 mins 3 days per week. Graduation: Work yourself to be under 17 mins mile with 30 lbs weight for 45 mins.

When completed change to Level 9. Ruck ( Walk ) with a 30 lbs plate for 45 mins 3 days per week. Graduation: Work yourself to be under 17 mins mile with 30 lbs weight for 45 mins. Start adding a full body training workout after your ruck per our guide. Once you buy it you can register to download.