4-week rucking plan

A simple 4-week rucking plan for beginners who want structure without fitness theatre.

This plan is built around two walks per week. Simple enough to follow and calm enough for your body to keep up.

Week 1-2: walk twice per week for 20-35 minutes with low weight and conversational pace.

Week 3-4: walk twice per week for 35-50 minutes and add hills or uneven ground before much more weight.