The 12 & 35 · Free 6-week plan

6 weeks to 12 miles, 35 lb, under 3 hours.

From the founder: I did my 12-miler for the EIB carrying an M4 the whole way. That's about 6.5 lb empty and closer to 7.5 lb with a loaded magazine, and it's in your hands, not on your back, so your arms and grip get a vote too. At the finish there was no rest: I had to disassemble and reassemble my M4 on the spot. Tired legs are one thing. Tired hands and a foggy head are what actually test you.

Know the standard

• 35 lb is dry weight. The ruck weighs 35 lb before water and food. Weigh it dry on test routes, then add your water on top.
• Expect hills. The EIB committee can approve a route with a certain amount of incline, so train on hills, not just flat ground.
• Optional, for the real feel: carry about 7 lb in your hands (a training rifle, a dumbbell or a sandbag) on your long rucks, switching hands as you go.

Ground rules

3 rucks a week, never two heavy days in a row. Add weight or distance each week, not big jumps in both. Test-day pace goal is 15:00 per mile (12 miles in 3 hours). Good socks, and tape hot spots early. Pain (not soreness) in feet, knees, hips or back means stop and rest. New to rucking or coming back from injury? Repeat any week that felt hard. Check with a doctor first if you have health concerns.

The finish-line drill

Weeks 3 to 6, right after your long ruck and before you sit down, pick one and time it:

• Take apart and rebuild something with small parts (a headlamp, a multitool, a trekking pole), or a rifle if you own one, following safe handling.
• Memory check: read a 6-item list before you step off, then write it down from memory at the finish.
• 2 minutes of mental math or a quick puzzle.

The goal is clean hands and a clear head when your legs are done.

The 6 weeks

1. Week 1: 3 rucks of 2–3 mi at 15–20 lb, flat ground, easy pace (about 17–18 min/mi).
2. Week 2: 3 rucks of 3–4 mi at 20–25 lb. Add one hill route.
3. Week 3: 2 rucks of 4 mi at 25 lb, plus 1 long ruck of 6 mi at 25 lb on rolling hills. Start the finish-line drill.
4. Week 4: 2 rucks of 4 mi at 30 lb (push the pace toward 15:30/mi), plus a long ruck of 8 mi at 30 lb with hills. Add the 7 lb hand carry for the last 2 miles.
5. Week 5: 2 rucks of 4–5 mi at 35 lb dry (pace work, about 15:00/mi), plus a long ruck of 10 mi at 35 lb dry on your hilliest route, with the hand carry the whole way if you're using it.
6. Week 6, taper and test: 2 easy 3-mi rucks at 25 lb early in the week, 2 rest days, then the test: 12 mi at 35 lb dry, goal under 3:00:00, then the finish-line drill. Log it on the Trail Log.

Checklist

• A pack that carries 35 lb close to your back
• A scale to check 35 lb dry
• Weight you can measure: plates, sandbags or water jugs
• 2 L of water, on top of the 35
• Blister kit and tape
• Wool socks and broken-in shoes or boots
• Headlamp or reflective gear for dark rucks
• Optional: about 7 lb to carry in your hands

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— The founder, 8-year infantry vet, Expert Infantryman Badge