The Tough Ruck Guide - PDF document

The Tough Ruck Guide ©2013 - 2015 The Tough Ruck Guide A ‘How To’ Guide - T raining Plans, Conditioning, & Protecting Yourself. ~ 2015 Edition ~ Abridged 23 - Feb - 15 Partners: Boston Athletic Association – Boston Marathon National Park Service – Minute Man National Historical Park The Trustees of Reservations – The Old Manse The Tough Ruck Guide ©2013 - 2015 Mission of the Tough Ruck The Tough Ruck mission is t o provide support and assistance to the families of our fallen comrades throughout the United States. This is accomplished by providing the families of fallen military service members with the financial and emotional support that they need to make it thro ugh anything while also providing support to current and former military members who have battled the challenges of suicide. IMPORTANT NOTE ABOUT THIS GUIDE : The information contained within this document is for informational purposes only and does not constitute an agreement, confirmation or obligation by any one person (s) or organiz a- tion (s) mentioned within these pages. The products and/or services mentioned within these pa g- es are not to be considered endorsements of any kind. This is meant entirely for educational pu r- poses and to act as a forum for current and future Tough Ruckers to learn from and im prove as military members who are the epitome of physically fit members in society . Additionally, the suggestions within this guide are just that, suggestions. These are the tips and tricks of skilled athletes, ruckers, and military members. The advic e here should never replace a medical professional ’ s opinion . Always maintain a high level of safety and awareness to your surrounding s. Material and Inspiration provided by: Adam Ayer, SPC - Massachusetts Army National Guard Dan Berrien, 1LT - Massachusetts Army National Guard Laurie Deitemeyer, 1LT - Massachusetts Army National Guard Stephen Fiola , CPT Massachusetts Army National Guard Jeff Luke, TSgt. - Massachusetts Air National Guard Bernard Madore , SFC - Massachusetts Army National Guard Stephen Sharp , SFC - Massachusetts Army National Guard Editor: Ms. Nicole Fitzgerald The Tough Ruck Guide ©2013 - 2015 Contents Introduction [ page 4 ] The Course, Battle Road Trail Route Information [ page 5 ] Rucksack & The Basics [ page 6 ] How to Pack & Carry Your R uck [ page 7 - 13 ] Foot Care Part I Boots! [ page 14 - 15 ] Foot Care Part II Socks, Powder & More [ page 16 ] How to Train for 26.2 Miles / Training Plans [ page17 - 21 ] Training Resources. APPs, GPS & More. [ page 22 ] Contacting Us [ page 23 ] 3 The Tough Ruck Guide ©2013 - 2015 Section Contents: Introduction Tough Ruck Rules Introduction Introduction Whether it is a training event or preparation for a tactical operation, the American So l- dier’s r ucksack has always maintained the ability to hold the essential items that a Soldier needs to survive; from food, water, uniforms and so much more. The r ucksack has to hold ever y thing he or she needs to live, fight, and protect our great nation. Ruck march es have long been used to push the level of endurance and strength of an individual. This will not be easy, but you will never forget being a part of it. Rules of the Tough Ruck 1. Tough Ruck participants are made up of any member of the Armed Forces currently ser v- ing, are a Veteran, a first responder, or Civilian. This does extend across borders and is an open invite to our allied brothers and sister around the world . 2. There is no wei ght minimum or max imum to a ruck . This program is based on integrity. We ruck fo r those who cannot. Honor them and fill that RUCK UP! ( Remember to do this safely; it’s a marathon not a sprint . ) 3. Regardless of a rucker’s branch of service , rank, or position, each rucker is a person who has volunteered to band together and do something to honor our fallen brothers and si s- ters . All ruckers will act in a professional and courteous manner at all times. Failure to do so will result in removal from the course. 4. Ruckers push t hemselves and are the epitome of drive, determination , and motivation. Whether it is a 5 mile course or an u ltra marathon, each rucker will push him or herself to their max potential and NEVER GIVE UP. 5. Ruckers leave all egos, negative attitudes, and a pathy at the start li ne. You are a member of a team. WE are proud, you should be too. Special Note to First Responders and Civilians: While a majority of the information in this guide may seem to only apply to military members, please use your own judgment on what type of ruck or pack to wear, what to pack and what you are wearing on your feet. If all else fails, flip to the “Contact Us” section and we can hel p. The Tough Ruck Guide ©2013 - 2015 Section Contents: Map of the Course Pace Chart The Course Battle Road Trail Map of the Course While a map of the course is below, the actually layout of the course will be distributed to register Tough Ruck participants approximately two weeks prior to the event. For more info r- mation on the National Park Se r vice’s Battle Road Trail go to : http://www.nps.gov/mima/planyourvisit/placestogo.htm . For a larger copy of this map go to : http://www.nps.gov/mima/planyourvisit/upload/MIMA%20Park%20Map.pdf For an idea on your pace, follow this chart (distance is in miles) : The Tough Ruck Guide ©2013 - 2015 S ection Contents: The Rucksack Ruck March Basics Rucking vs. Running Ruck sack & The Basics Rucksack The term “rucksac k” is actually a loanword, or bo rrowed , from the Germa n language and it literally translate as “back pack.” Certainly the backpack that you had while in grammar school is a bit different ; rucksacks today come in various sizes and configurations that are all based upon the requirements of the military member and what service he or she is in. Ruck m arching with a ruck seems to be such an easy concept; you walk long distances over varied te r- rain with a backpack that is really large and carries some pretty important items. Rucking vs. Running Let’s start this section right and just state right off the top that ruck marching and running are two entirely separate things. To be a good runner, one must run. To be a good r ucker, one must ruck. Mechanics of Movement – How You Move Step 1 - Find a flat known distance of about 100 feet ( on a track or the distance between utility poles on a street will help, the length isn’t important ) Step 2 - Walk to and from normally (have a friend video tape you walking) Step 3 - Put on the rucksack wit h 25 - 35ibs in it and walk to and from while also videotaping it Weight Distribution – How You Carry It Step 1 - Shorten your s tride to reduce injury and stress and to reduce loss of kinetic energy Step 2 - Keep your head level, balanced and focused in front of you , look forward not down Step 3 - Remind yourself about Steps 1 and 2 , as we get tired we often forget the basics Time Management – How You Train Step 1 - Get a watch or GPS Tracker with a Timer Step 2 - Plan out your routes and ruck safely The Tough Ruck Guide ©2013 - 2015 S ection Contents: Suggested Packing List How to Pack a Ruck How to Carry a Ruck How to Pack & Carry Your Ruck Introduction, How to pack a ruck Packing a ruck can be a challenge but how it is done is important . As you move, contents in a ruck will shift. As they do , you r ruck can become imbalanced and even cause injury . If you begin to lean more to one side because of this shift you could injure your back, neck, or legs. Additionally, this shift could cause you feet to move or step at angles that create hot spots or bli s ters on your feet. Follow this sample content and packing guide to prevent contents from shifting and unne c essary injuries from occurring. Suggested P acking List - Total Weight is Approximately 35 lbs. The items listed below are strongly suggested and some of the items are required. Some of the items are there to add weight while also having a complete pack. Other items are of strong utility like the medical kit. Use this as your starting point. Add to or take away as you see fit. 1 Military issued ID card /CAC (This is a re quired item for all military members ) 3 Tan short sleeve t - shirts/wicking if possible 1 ACU/ABU Jacket w/nametape, rank, flag, unit patch 1 Wet Weather top 1 ACU /ABU pants 1 Wet Weather bottoms 1 Patrol cap w/rank 1 Fleece 1 Wool /Knit winter cap 1pr gloves 1 Pt belt (This is a re quired item) 1 P olypro top 4 C hem lights (glow sticks) 1 P olypro bottoms (Cold weather bottoms) 1 Medical bag complete w/tourniquet 1pr B oots 1 B lister/Foot Care Kit - b ottle foot powder (med i- cated), mole skin, BodyGlide®, ice pack(s) 1pr S neakers 1 set P atches (Unit, Flag, Name and Rank) 1pr S lippers /shower shoes/flip - flops 1 Misc . protein/energy bars, bananas, trail mix 2, 1 quart C anteens w/water (It is also suggested you bring water bottles with an electrolyte mixture in addition to regular water) 1 Poncho 1 W ashcloth 1 Wet Weather bag 1 “ Waffletop ”/Under layer Cold Weather 1 Dog tags The Tough Ruck Guide ©2013 - 2015 How to Pack a Ruck (sample) Notes Example First thing to do is lay out all the gear that is on the packing list. Once gear is laid out, h ighlight items on the list as you see they are accounted for. Make notes of items that you need and items you want. In the event you run out of space you need to be able to prioritize what you have. Though this may be more applicable to strat e- gic or tactical scenarios, it doesn’t hurt to think about it. Now prep gear to pa ck away. P ack gear in Zi p- loc bags. This is great for two reasons: One is that it keeps gear dry if it starts to rain or from sweat and t wo is that it ’ s easier to pack away gear and also lo cate it should you need som e- thing out of r uck. 2 gallon ziploc bags work best for bigger items and 1 gallon bags for smaller items l ike gloves, hats, and socks. P lace the items in a bag and squeeze out air just be fore you zip it closed. This tends to create almost a vacuum seal in bag. The Tough Ruck Guide ©2013 - 2015 P ack items in groups. For example, ACU /ABU top and bottoms in one bag, Tan t - shirts and poly pro in another bag. Then take a black s harpie to write on bag what is inside and quantity. Newer Rucksacks you ’ r e able to separate one compartment from the other to make an upper and lower pouch. If you have one of these, open up lower portion of pouch. Y ou will see a z ipper inside. Zip this closed. O nce closed, put wet weather bag in upper portion. This helps prote ct your items from rain and sweat and o f- fers you another bag to carry stuff should the need arise. It helps to place ACU/ABU top and bot toms, Fleece and w affletop in lower portion. These tend to be light er items. If you put heavy items such as boots and water bottles in this portion, the weight will be poorly distributed so that when you ruck, you will find it wants to pull you back. Remember center mass is where the bulk of the weight should be. Next place your boots in upper portion with sole against in side back of ruck so they are clos er to your back. In the picture you will n o- tice that there is duct tape around the boots to make them more compact; that helps keep ev e- rything tight and easier to remov e if you need to get to stuff in a hurry. The Tough Ruck Guide ©2013 - 2015 Next to follow are the sneakers. Then followed by polypro /winter top and bottoms that are place d close s t to the outside. This tends to push items tight as things settle in the ruck. Remember: Heaviest clos er to the mi d- dle/ between shoul ders of your back and lighter items on the outside and to the bottom . What this ends up do ing is making the ruck want to sit up against your back. Once all the items are in the main body, squeeze the excess air out and close the wet weather bag or top of the rucksack. Wet w eather top, bottoms and canteens are place d in the side pouches; 1 top and 1 canteen together in one pouch and 1 bottom and 1 ca n- teen in another pouch. This will keep weight distributed evenly and also easy to access in case of rain and when you need to hydrate. Use that amazing PT Belt to wra p around the r uck. This works great to make you visible to other ruckers and traffic . Chem lights/glow sticks are used for this as well. It’s still dark when we start to ruck and this will help to let cars driving on the route locate you. Even in practice, use these! The Tough Ruck Guide ©2013 - 2015 All the straps on the ruck are neatly fold ed and secure . D angling straps look terrible . Not only does securing them present a neat appear ance for the public, but it also gets annoying when straps are slapping against you when you’re trying to ruck. If you don’t have the elastic bands on your ruck use duct tape. Your medical bag/improved medical kit is snap ped on the front of the ruck in the middle. In t his picture you can see how duct tape is used on the back bolster and the frame. Often this back bolster tends to twist and move around quite a bit. By duct taping this bolster securing it to the frame it keeps it from boun c- ing around as you ruck. This also will keep the ruck tighter to your back using the waist straps. You may notice that patches were added to the pack ing list. R emember that this ruck is di f- ferent than most rucks you have experienced in the past. We are being filmed, photographed, and possibly inter viewed. A smart S oldier is one that is prepared for the situation in the event he loses any patches while rucking this course. H ow many times have you looked on your shoulder and saw a flag missing from r e- moving my ruck sack? Or hav ing two flags on your pocket from bumping into another soldier . The Tough Ruck Guide ©2013 - 2015 How to Carry the Rucksack This is correct. The body should be straight. Movement with your feet should be a s fluid as possible. Even with the photo cropped you can see how uncomfortabl e this looks. Leaning back will be painful in your lower bock. Needless to say, this is incorrect. The Tough Ruck Guide ©2013 - 2015 As we get tired we all begin to do this; lea n- ing forward also adds additional weight to the shoulders and unnecessary stress on the knees and forces you to push more with your feet instead of your hips. In short, this leads to more blisters to the untrained feet. Pro Tip If you have ever gone running for an extended period of time or rucked a signif i- cant distance, you probably already know how painful it can be when you get friction burns on your skin. There are a few ways to prevent them but the best is by using pro d- ucts like BodyGlide® will reduce and usually eliminate the friction /chafing on areas of your body where this occurs . The Tough Ruck Guide ©2013 - 2015 Section Cont ents: Boot Types GI Standard Issue Extreme/Outdoor Sneaker & Compliance Foot Care Part I Boots! Introduction, Boots - Foot care Part I One of the most important questions to ask yourself, as a Rucker is “are my boots good enough for a marathon?” This section is going to explore what your options are for those wo n- derful little leather and rubber things you attach to your feet called boots. Depending on your branch of service, make sure you adhere to the standards of wear and appea r ance as a military member. If you do not k now the regulation regarding boots, please seek out the assistance of your chain of command. For Army Soldiers, a chart at the end of this se c- tion will guide you. If you are not a military member, find the boot that best meets your own needs. What Boots Should You Wear? Standard Issue Sneaker Extreme/Outdoor Hikers Brands: Belleville ® Brands : Nike® & Converse® Brands : Rocky® & Oakley® Pros Cons Pros Cons Pros Cons Issued (free) Tough to Break - in Light Weight Expensive Easier to Break In Expensive Fairly Durable Inconsistent Material Superior Quality Reduced Ventilation Extremely Durable Some are out of military regulation Easy to Find Poor Ankle Support Easy to Break In Ankle Support Ankle Support Can be Hard to Find H ow To Break I n New Boots These methods may reduce their useful life, or void a factory warranty. Standard Issue Sneaker Extreme/Outdoor Hikers (1) F ind the best fit for you, make sure your toes are not hitting the tip inside the boot. (2) Get the boots wet enough so that the water is entering the boot. (3) Wear them wet for a few hours then let them dry for a few days. Most beneficial aspect to these boots is that most sneaker type boots only need to be worn around for a day or two to really be broken in. The most you wear them, the more comfortable they will feel. (1) Wear the boots for several days or longer during heavy activity. Because of the heavier materials used in constru c- tion this will take longer than the other types of boot. (2)Av oid large amounts of moisture with extreme cold weather boots as they will soften the skin on your feet and promote blisters. The Tough Ruck Guide ©2013 - 2015 S izing Regardless of what you decide to use , your standard issue b oot or a more expensive brand, trust yourself; i f it does not feel comfortable than do not buy it. And do NOT buy boots online unless you already know how they feel and fit . Each manufacturer will say that they are making the same size boot as the next but each one is different. A great example here is when you buy a size 9W in a Nike® boot and a size 9W in Oakley®. Nike® boot tend to run smaller than traditional boots, much like their sneakers. They are meant to fit tight to your foot and su p- port highly active movement. The Oakley® boots tend to run a little bigger so a 9W will feel entirely different to each person . Comfort matters but the utility and purpose of your boot is cri t- ical to its proper perfo r mance and the heal th of your feet, legs, and body. The Tough Ruck Guide ©2013 - 2015 S ection Contents: Socks and Materials Foot Care Part II Socks, Powder & More. Introduction, Socks and Powd er - Foot Care Part II Boots are certainly an incredibly important aspect to any military member, socks too are so crit i- cal and often a forgotten detail when preparing for a training event or for the oc casional 26.2 mile stroll into Boston. This section explores a little about what the differences in socks that are currently available in the market today and what they are made out of. We will explore the di f- ferent materials and fabrics that these foot coverings are made of and address some of the pros and cons of them. Socks - Material and Activities Walking/Everyday Running Hiking Rucking Cotton YES YES (S hort runs) YES (Short/ L imited Hikes) Not Recommended Synthetic Insulating YES YES YES YES (Cold Weather) Synthetic Wicking YES YES YES YES (Warm to Hot Weat h er) Silk YES Not Recommended Not Recommended Not Recommend by itself , but as a liner this can be useful Wool YES Not Recommended YES Only in Extreme Cold & Short D istance Sock Liners , Nylons, a nd Keeping Y our Feet Dry Sock liners also help keep your feet dry and reduce the opportunity for blisters to form. It is all about keeping your feet dry. Use of foot powders is effective in keeping your feet dry . Too much powder can actually cause problems and may even add friction to your feet. A light coa t- ing on your feet is usually good. Whatever you can do to reduce the moisture and fri c tion on your feet will help. Pro Tip Injinji® socks are a great way to protect your feet during long runs or ruck marching. These specially designed socks separate each toe and have no seems. This provides great support for each of your toes and prevents them from rubbing each other, thus reducing blisters on your toes. They also help your feet breath reducing sweat production. Combining these socks and a small amount of foot powder is a great combination and one step closer to finishing a long event. The Tough Ruck Guide ©2013 - 2015 S ection Contents: How to Train Training Plans How to Trai n for 26.2 Miles How to Train With a little bit of hard work, you will be able to accomplish this task of rucking 26.2 miles. The plans listed below cover from five months of availabl e training time all down to only having eight weeks to prepare. Regardless of your time frame focus on training safety, your health, and recovery. Remember to stretch and stay hydra t ed. These plans are just guides. If these do not work for you, contact the Tough Ruck Team, we can figure it out together. 5 Month (20 Week) Tough Ruck Training Pla n Week Activity Details Ruck Weight 20 Stairs 40 minutes up and down where available None 19 Walk 1 hr (3.5 – 4 mi) None 18 Stairs 45 minutes up and down where available 10 lb 17 Walk 1.5 hr(4 mi) None 16 Stairs 45 minutes 15 lb 15 Walk 1.5 hour(4 mi) 10 lb s. (25% goal load) 14 Walk 2 hour(6 mi) 15 lb s. 13 Stairs / Walk 45 Minutes, 1 hour 15 lb s. 12 Walk 4 hour(10 mi) 15 lb s. 11 Walk 2 hour 20 lb s. 10 Walk 4 hour 20 lb s. 9 Walk 2 hour 15 lb s. 8 Walk 4 hour 30 lb s. 7 Walk 2 hour 30 lb s. 6 Walk 4 hour 20 lb s. 5 Walk 2 hour 20 lb s. 4 Walk 5 hour 40 lb s. 3 Walk 2 hour 30 lb s. 2 Walk 6 hours (16 - 18 mi) Full ruck or 30 - 40 lb s. 1 Walk 1 hour No ruck, recovery EVENT Walk Enjoy Full ruck Post 1 week Walk 1 hour Loosen up, no ruck The Tough Ruck Guide ©2013 - 2015 5 Month (20 Week) Tough Ruck Training Plan Month/Week Distance (Number of times per week * ) Weight (suggested) Notes 1/1 2 miles (2x) 10 - 15 lbs. Use this easy ruck to focus on short even steps. 1/2 4 miles (2x) 10 - 15 lbs. It helps to wo rk on a rhythm. D rink water. 1/3 4 miles (2x) 15 lbs. As the distance increases, make sure you have a few days in between to recover . 1/4 8 miles (2x) 15 lbs. Finding time to do this is tough. Try early morning or on a treadmill . 2/5 8 miles (2x) 15 lbs. If you are rucking in the dark make sure you are marked so cars can see you. 2/6 8 miles (1x), 4 miles (1x) 15 lbs. During these weeks remember that recovery is just as in not MORE important than your training plan’s execution. Make sure you are warm before you start stretching out and hyperextending your mu s- cles. PLENTY OF WATER. And be visible when you are on the roads. During the colder months when you are not able to be on the roads get to the nearest bases, armory, or training facility with a treadmill. Forget how you will look on that thing w ith a rucksack on and just get it down. Hop up, put your headphones in your ears and start rucking. 2/7 12 miles (1x), 8 miles, (1x) 15 lbs. 2/8 12 miles (1x), 10 miles, (1x) 15 lbs. 3/9 12 miles (1x), 8 miles, (1x) 15 lbs. 3/10 14 miles (1x), 8 miles (1x) 20 lbs. / 15 lbs. 3/11 16 miles (1x), 8 miles (1x) 20 lbs. / 15 lbs. 3/12 18 miles (1x), 9 miles (1x) 25 lbs. / 20 lbs. 4/13 18 miles (1x), 12 miles (1x) 25 lbs. / 20 lbs. 4/14 18 miles (1x), 12 miles (1x) 25 lbs. / 20 lbs. 4/15 20 miles (1x), 14 miles (1x) 25 lbs. 4/16 20 miles (1x), 14 miles (1x) 30 lbs. 5/17 22 miles (1x), 14 miles (1x) 30 lbs. 5/18 22 miles (1x), 14 miles (1x) 30 lbs. 5/19 24 miles (1x), 16 miles (1x) 35 lbs. Adding more weight, make sure to have a few solid days of recovery for your legs and shoulders. 5/20 14 miles (1x) 35 lbs. Take this ruck nice and easy. Goal for this Plan: Prepare for 26.2 mile ruck march with 30 - 35+ lbs. in the Ruck. (The amount of weight you carry is up to you. Add weight as y ou feel you are able just do it in small increments.) *The number of rucks per week should have at least 2 - 3 days in between a ruck. Make sure you stretch before and after; take your time. The Tough Ruck Guide ©2013 - 2015 4 Month (16 Week) Tough Ruck Training Plan Month/Week Distance Weight Notes 1/1 2 miles (2x) 10 - 15 lbs. Use this easy ruck to focus on short even steps. 1/2 4 miles (2x) 10 - 15 lbs. It helps to wo rk on a rhythm. D rink water. 1/3 4 miles (2x) 15 lbs. As the distance increases, make sure you have a few days in between to recover . 1/4 8 miles (1x) / 4 miles (1x) 15 lbs. Finding time to do this is tough. Try early morning or on a treadmill . 2/5 12 miles (1x) / 8 miles, (1x) 15 lbs. If you are rucking in the dark make sure you are marked so cars can see you. 2/6 12 miles (1x) / 8 miles, (1x) 15 lbs. This may get a little tougher as the weight gets up there. Remember, the reason you are doing this, you do not need to be a hero and throw 50 lbs. right off the start. You will get hurt. Take your time. Do not Run. Take short steps, lengthening your s tride may get you to think it will end sooner, but you run the risk of stretching areas of your anatomy that you may not want to stretch. 2/7 14 miles (1x) / 8 miles (1x) 15 lbs. 2/8 14 miles (1x) / 8 miles (1x) 20 lbs. / 15 lbs. 3/9 16 miles (1x) / 12 miles (1x) 20 lbs. / 15 lbs. 3/10 16 miles (1x) / 12 miles (1x) 20 lbs. / 15 lbs. It will seem easier , long, but easy at this point. 3/11 18 m iles (1x) / 12 miles (1x) 20 lbs. / 15 lbs. 3/12 18 m iles (1x) / 12 miles (1x) 25 lbs. / 20 lbs. The trick here is a combination of staying healthy and not taking all of the work you have done up to this point for granted. Find your groove and stick to it. 4/13 22 miles (1x) / 14 miles (1x) 25 lbs. / 20 lbs. 4/14 22 miles (1x) / 14 miles (1x) 25 lbs. / 20 lbs. 4/15 24 miles (1x) / 16 miles (1x) 30 lbs. / 25 lbs. 4/16 24 miles (1x) / 16 miles (1x) 30 lbs. / 25 lbs. Goal for this Plan: Prepare for 26.2 mile ruck march with 25 - 30 + lbs. in the Ruck. (The amount of weight you carry is up to you. Add weight as you feel you are able just do it in small increments.) *The number of rucks per week should have at least 2 - 3 days in between a ruck. Make sure you stretch before and after; take your tim e. The Tough Ruck Guide ©2013 - 2015 3 M onth (12 Week) Tough Ruck Training Plan Month/Week Distance Weight Notes 1/1 2 miles (2x) 1 5 lbs. Use this easy ruck to focus on short even steps. 1/2 4 miles (2x) 15 lbs. It helps to work on a rhythm. Every 1/2 mile drinks w a- ter. 1/3 8 miles (1x) / 4 miles (1x) 15 lbs. As the distance increases, make sure you have a few days in between each march. 1/4 12 miles (1x) / 8 miles, (1x) 20 lbs. Finding time to do this is tough. Try early morning. 2/5 14 miles (1x) / 8 miles (1x) 20 lbs. If you are ruck ing in the dark make sure you are marked so cars can see you. 2/6 16 miles (1x) / 12 miles (1x) 25 lbs. / 20 lbs. This may get a little tougher as the weight gets up there. Remember, the reason you are doing this, you do not need to be a hero and throw 50 lbs. right off the start. You will get hurt. Take your time. Do not Run. Take short steps, lengthening your stride may get you to think it will end sooner, but you run the risk of stretching areas of your anatomy that you may not want to stretch. 2/7 18 miles (1x) / 12 miles (1x) 25 lbs. 2/8 20 miles (1x) / 14 miles (1x) 30 lbs. 3/9 22 miles (1x) / 14 miles (1x) 30 lbs. 3/10 24 miles (1x) / 16 miles (1x) 35 lbs. It will seem easy, long, but easy at this point. 3/11 18 miles (1x) / 9 miles (1x) 35 lbs. Easy - Enjoy it. 3/12 16 miles (1x) 35 lbs. Prep ruck before the big event! Goal for this Plan: Prepare fo r 26.2 mile ruck march with 30 - 35+ lbs. in the Ruck. (The amount of weight you carry is up to you. Add weight as you feel you are able just do it in small increments.) *The number of rucks per week should have at least 2 - 3 days in between a ruck. Make sure you stretch before and after; take your time. The Tough Ruck Guide ©2013 - 2015 Good luck in your training. Connect with us on Facebook, tell us your personal story. 2 Month (8 Week) Tough Ruck Training Plan Month/Week Distance Weight Notes 1/1 2 miles (2x) 1 5 lbs. Use this easy ruck to focus on short even steps. 1/2 4 miles (2x) 15 lbs. It helps to work on a rhythm. Every 1/2 mile drinks w a- ter. 1/3 8 miles (1x) / 4 miles (1x) 15 lbs. As the distance increases, make sure you have a few days in between each march. 1/4 12 miles (1x) / 8 miles, (1x) 20 lbs. During these weeks remember that recovery is just as in not MORE important than your training plan’s execution. Make sure you are warm before you start stretching out and hyperextending your mu s- cles. PLENTY OF WATER. And be visible when you are on the roads. During the colder months when you are not able to be on the roads get to the nearest bases, armory, or training facility with a treadmill. Forget how you will look on that thing with a rucksack on and just get it down. Hop up, put your headphones in your ears and start rucking. 2/5 14 miles (1x) / 8 miles (1x) 20 lbs. 2/6 16 miles (1x) / 12 miles (1x) 25 lbs. / 20 lbs. 2/7 18 miles (1x) / 12 miles (1x) 25 lbs. 2/8 20 miles (1x) / 14 miles (1x) 30 lbs. 3/9 22 miles (1x) / 14 miles (1x) 30 lbs. 3/10 16 miles (1x) 30 lbs. Take this nice and easy Goal for this Plan: Prepare for 26.2 mile ruck march with 25 - 30 + lbs. in the Ruck. (The amount of weight you carry is up to you. Add weight as you feel you are able just do it in small increments.) *The number of rucks per week should have at least 2 - 3 days in between a ruck . Make sure you stretch before and after; take your time. The Tough Ruck Guide ©2013 - 2015 Section Contents: Training Resources Apps (Droid & Apple) Websites & Equipment Training Resources A PPs , GPS & More. Training Resources Where to go to get deals on equipment, boots, socks, sock liners. This section covers a few of the applications and websites that we have found to be useful. This is one of those se c- tions where if you know of something that we are missing here, please se nd it our way and we will make sure that it gets into the next edition of this guide. Of course there is an APP for it… Platform Application Developer Cost Description iPhone , Android Map My Run MapMyFitness FREE Maps, tracks and logs your walk, run or RUCK. iPhone , Android Nike+ Running Nike, Inc. FREE Map, track, log and interface with social media with a picture editor. Is compatible with the N i- ke+ system of GPS trackers. iPhone, Android, Blackerry Smartrunner APPSfactory GmbH FREE Covering 14 different sports this is simple and easy to us. It tracks, maps, counts calories, your distance. Once you are done you can also show the world what you did on Facebook and Twitter. iPhone, Android, Blackerry Zombies, Run! Six to Start! $3.99 Not only ca n you get a good work out in, the app can make a story out of it. It is a little different but fun. iPhone, Android, Blackerry Adidas MiCoach Adidas FREE This app comes with preselected workouts! All of which could be used and adapted to a Tough Ruckers regime. iPhone, Android, Blackerry RunKeeper Fitness Keeper, Inc. FREE Great app that score and stores your data remotely and has one of the best user interfaces out there. Another great utility is the FitBit. While there are different levels of FitBit , when combined with your smart phone, you can map, track, and challenge yourself. Websites that offer Benefits to Military Members. Web Site Benefits How to Qualify www.promotive.com Savings from 20 - 75% Market and Wholesale Prices on over 404 brands to include: Marmot, Diamonback, New Balance, Costa, Sont, Brooks, Carhartt, Nemo, Kelty, Skullcandy, Cliff Bar, Teva, Timex, Magellan, Craft, Altra, n uun, Leki, Fits Sock Co., Injinj i, CEP, Swix, Timberland, and so many more! Go to www.promotive.com. Use your DoD email, must be a .mil account. .edu / .com/org accounts will not work to qualify you. Follow the requested information on their site. If you have migrated to the new mail.mil accounts use your old account (ex. us.army.mil) to qualify. www.oakleysi.com 50 - 75% Retail Follow the site and register. Authorization could take a few days. The Tough Ruck Guide ©2013 - 2015 Thank you for reading and supporting us. Contact Information This guide has been presented to all members of the military. It is a constantly evolving booklet of information that is entirely based upon lessons learned. For more information on how you too can contribute to this or other guides and f or general questions about the Tough Ruck program please email inquiries to toughr uck@militaryfriends.org . Milit ary Friends Foundation, 501 (c) 3 Tough Ruck Partnership 14 Beacon Street, Suite 706 Boston, MA 02108 T 617 - 733 - 7994 info@militaryfriends.org www.militaryfriends.org www.toughruck.org Thank You for Reading. And remember: The information contained within this document is for informational purposes only and does not constitute an agreement, confirmation or obligation by any one person (s) or organiz a- tion(s) mentioned within these pages. The products and/or services mentioned within these pa g- es are not to be considered endorsements of any kind. This is meant entirely for educational pu r- poses and to act as a forum for current and future To ugh Ruckers to learn from and im prove as military members who are the epitome of physically fit members in society. Additionally, the suggestions within this guide are just that, suggestions. These are the tips and tricks of skilled athletes, ruckers, a nd military members. The advice here should never replace a medical professionals opinion. Always maintain a high level of safety and awareness to your surroundings. F irst Edition Completion Date: 24 DECEMBER2013 Current Edition: 22 FEB R UARY2015