Run-Ruck-Swim Programs

One discipline, done properly. Each of these plans is reactive: you enter a single recent test result and the workbook returns twelve weeks of exact paces, splits, send-offs and heart rate zones rather than percentages you have to interpret. Running is split by distance — 1 KM to 5K, 4 mile to 10K, 7 mile to marathon, and 50K to 100 mile ultras that account for terrain, vertical and aid stations.

The ruck plan prescribes load per session from your 3-mile test, pack weight, bodyweight and terrain, covering everything from a 10 km TAB to 40 km and the Fan Dance. The swim plan runs from a 500 yd PST time out to an Ironman 3.8 km, with combat sidestroke and fin options built in.