Free Ruck Training Program

Own The 12-Mile Ruck

100% Free Download

A 6-week progression that builds you up to the 12-mile ruck standard. Load, pace, and mileage increase week by week so your body holds up.

  • 6-week progression to 12 miles under load
  • Weekly ruck distances, weights, and pace targets
  • Leg and core strength work to protect your back and knees
  • Foot care and loadout guidance that saves your feet
  • Instant PDF download, train anywhere
Own The 12-Mile Ruck

Get The Program

Enter your info and we will send the PDF straight to you.

Done. Check your email for the download link. If you opted into texts, watch your phone too.
Something went wrong. Try again, or email support@thebattlebunker.com and we will send it to you.

By submitting, you agree to receive emails from Battle Bunker. Unsubscribe anytime. We never sell your info.

What You Get

What's Inside

01

The Full 6-Week Progression

Distance, load, and pace programmed week by week so you peak at 12 miles without breaking down.

02

Strength Support Work

Leg and core sessions built to armor your back, hips, and knees for life under load.

03

Pace Charts

Target paces for every ruck so you know exactly what standard you are training to.

04

Foot Care And Loadout

Sock strategy, boot prep, and pack setup that keeps blisters and hotspots from ending your ruck.

The Plan

Week By Week

Week 1

Base

4 miles at moderate load. Strength work begins. Dial in boots and pack setup.

Week 2

Build

6 miles. Load climbs. Leg strength volume increases.

Week 3

Under Load

8 miles at working load plus a short fast ruck for pace.

Week 4

Distance

10 miles. Pace targets tighten. Recovery work matters most this week.

Week 5

Dress Rehearsal

12 miles at full load, slightly relaxed pace. Prove the distance.

Week 6

Standard

Recover early in the week, then hit 12 miles at standard pace.

“Rucking rewards patience. Add miles and load gradually and the 12-mile standard stops being scary.”Austen Alexander, Navy Veteran and Founder

Questions

Common Questions

Is it actually free?

Yes. Enter your name and email and we send the full PDF straight to your inbox. No credit card, no trial, no catch.

What gear do I need?

A ruck or sturdy pack, weight to load it, and boots or trail shoes you trust. The guide covers loadout in detail.

What load does the program use?

Progressions are written in percentages and pounds with options for 35 and 45 pound standards, so it adapts to your requirement.

How do I get the program?

Fill out the form on this page. The PDF lands in your email within a couple minutes. Opt into texts and we will send the link to your phone too.

12 Miles Does Not Care. Train For It.

The program is free. The results are on you. Enter your info and start training today.

Get The Free Program