Quote:
Originally Posted by theWolf
Before you train your ruck run pace, your rucking pace should be between 4-5 miles per hour, consistently. That will put you between 12-15 minutes per mile. You have to add in your breaks. I would take one 2-5 min break to check feet about 60-90 minutes into a 12 mile ruck and about that same interval on anything longer.
Ruck running. I followed Military Athlete's training of run 3 min, walk 1 min, run 3 min, walk 1 min and so on for no more than 6 miles. This kept me at about 11 min miles (or 2 hour 15 min 12 miler). With that, I knew I could run about 9:30/miles up to 6 miles unbroken with a 45lb pack and 10lb sledge hammer. That's just over 6 miles per hour. All this was done for training so that I would have mental and physical bench marks during SFAS.
The guys at SOPC ruck run all the time. They were much faster than I was at SFAS. They were also about 8 years younger.
Good luck.
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Thanks for the info. I'm currently training with a training team out of the 19th group. I'm also following ruck based selection from military athlete. If I'm strictly walking I can maintain 13:30-14 min miles for up to 12 miles (I've haven't gone further yet). Which I guess is decent. I've just always wondered what's the point if everyone else is running and 60% of the class beats me at SFAS. I'm going to try your 3min on 1 off next time. Thanks for the info!