Twelve weeks of hills, ruck and land navigation, built off five numbers and retested at the end of it.
This is the mountain track. Set five dropdowns on the dashboard: your two minute hand release push-ups, your max plank hold, your current two mile, the two mile you intend to run at selection, and your twelve mile ruck at 35 pounds. Every pace, rep count and hold time across the twelve weeks is written from those five entries and nothing else. Nothing about you is stored in the file. It is a reusable template, and you run it again from new numbers every cycle.
What the dashboard builds
- 800 meter, one mile and two mile repeat targets, plus tempo pace and Zone 2 run pace
- Ruck test pace and Zone 2 ruck pace at 35 pounds
- An eighteen mile projection in two versions, flat equivalent and hilly, because the terrain is the whole point of this track
- Push-up volume sets and density sets, and plank holds, all scaled as a percentage of your own maxes
The shape of the week
Two quality runs with calisthenics in the evening, two barbell days, land navigation midweek on wooded and hilly ground, a Zone 2 ruck on Saturday, and a third calisthenics day on Sunday. Weekly foot miles, run and ruck combined, climb in bands you can see before you start: 17 to 21 in month one, 22 to 26 in month two, 28 to 32 through the peak weeks.
Inside the workbook
Dashboard, Month 1, Month 2, Month 3, 30-Day Peak, Land Nav, Fueling, Method and Notes, and an Athlete Log.
When selection gets to about thirty days out you leave whatever month you are in and move to the 30-Day Peak tab, regardless of where you are in the plan. Retest at week twelve, re-enter the five numbers, and the whole thing rewrites itself for the next cycle.
Delivered as a Microsoft Excel workbook. Instant download.
