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Ruck for a reason

Ruck Ready for September 12

Build safely from 2-mile habit work to a confident event day for Blood Cancer United — smart load, posture, and recovery.

Event goal 10 miles
Goal pace 18:00/mi 3 hours or less Beginner win
Load ceiling 20% BW
Raise by event $1,000

Today

Your workout

You're on track

Trust your body. Foot, knee, or back pain means lower load, shorter distance, and slower pace.

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Fundraising

$1,000 goal by September 12

Personal fundraising page coming soon. Share Blood Cancer United’s ways to give in the meantime.

Your page — under construction Blood Cancer United — ways to give

Personalize

Scale the plan to you

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Level Pace goal Load cap
Beginner 18:00/mi+ 12% BW
Moderate ~16:30/mi 15% BW
Advanced ~15:00/mi 20% BW
1

Slower than 20:00/mi → reduce weight before distance.

2

Never exceed 15% bodyweight dry weight.

3

Deload weeks at 8 and 12 protect joints.

Resources

Gear & giving

This week

Your training plan

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Foundation · Weeks 1-4

Week 1

Start easy. Learn how the ruck sits, how your feet respond, and how posture changes under light load.

Coach cue

Tips

Keep the body ready

Practical rucking guidance adapted from GoRuck for this charity 10-mile event. Start light, progress gradually, listen to your body.