It's not easy to complete a 12 mile ruck in 2 hours. In the military, this is generally considered a Top-Level rucking performance. So what does it take to achieve this level of physical fitness? Let's take a look.
Just as a side note, I've completed a 12 mile ruck with 45lbs (dry weight) with no water, wearing shorts and tennis shoes on a beach in right around 1 Hour & 50 Minutes during the 2022 GORUCK Games. I've done the thing.
**There is a sample weekly training format at the end of this article**
In order to complete 12 miles in 2 hours or less you need to maintain an average of 6mph the entire time. This translates to a 10 minute mile for 12 miles. In the military, it's generally accepted that there are two weights for this challenge: 35lbs dry weight (not including water) and 45lbs dry weight.
POINT 1: You need to train by running. Factually, running will make you good at rucking, but rucking won't necessarily make you good at running. If you are a slow runner, you won't magically be faster when you throw a ruck on your back. However, if you're a fast runner, adding weight will slow you down, but you can still move quickly. You need to train running.
POINT 2: It should go without saying, but you also need to Ruck. You need to be comfortable carrying the weight, and you need to train your body to handle carrying the extra weight. You're body doesn't adapt over night, so you need to be consistent over time. Figure out how your ruck best sits on your back/shoulders and what footwear is best so you don't tear up your feet.
Tactical Fitness is challenging because it includes everything: strength, speed, endurance, agility, and power. It can be difficult to properly program this training and to know what volume you should be completing, what order workouts should fall into, and all of the little details. That's why we offer Tactical Fitness Training Programs. View them now and sign up today!
POINT 3: You need to fuel and hydrate. This is true during your training, and especially true if you want to go SUB 2 Hours. You'll be burning an enormous amount of energy, so you'll need some fast carbs. You'll also be sweating a ton (more or less depending on the weather conditions), so you will need water at least, and ideally some electrolytes as well. Without these you will start to crumble on the back half of the event.
POINT 4: Terrain is a MAJOR consideration. A 12 mile ruck in 2 hours on flat, smooth terrain is much less impressive than a 12 mile ruck in 2 hours and 15 minutes on technical, hilly terrain. HOWEVER, with the intention of completing the ruck in 2 hours or less, consider terrain.
Below is a good basic weekly break-down plan for those who already have a decent base of running and rucking (someone who is at an intermediate level of fitness).
Monday: 60 Min Run
Tuesday: Upper Body Strength
Wednesday: 60 Min Ruck
Thursday: Upper Body Strength
Friday: 70 Min Run
Saturday: 70 Min Ruck
Sunday: Rest Day
If you're a beginner, cut the ruck and run times in half to start. If you're advanced, add 50% to the rucks and runs and progress appropriately.
Be smart, be safe, train hard, and have fun!!!