Bataan Death March Training Plan


• 8-Week, 6 day/week training plan to train specifically for the heavy division of the Bataan Memorial Death March at White Sands, NM
• Rucking focused plan – you’ll ruck up to 4 days/week
• Also includes low volume, gym-based strength training for durablity
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.


An intense, 8-week, 6x day/week training program specifically designed to prepare athletes for the Bataan Death March Heavy Division (Team or Individual) at White Sands Missile Range, New Mexico.

The program assumes you can ruck multiple hours up to four days a week, with a 35# Ruck.

Plan Objectives
– Increase ruck speed and volume.
– Maintain durability and increase overall strength.

In order to increase ruck speed and volume, sessions progress by distance or pace, as dictated by your performance on a 6-mile assessment that you will repeat each week. Using that time as a benchmark, you will reference paces for each session on the tables that follow in the next section.

The second objective will be met by low-volume strength sessions that will move your body without overloading you. Our focus on these weekly strength sessions is durability and movement, not loading.

The plan is rucking focused, but also includes some gym-based strength work, as well as easy, recovery, running.

Training Week
Monday – Ruck assessment
Tuesday – Ruck intervals
Wednesday – Long, slow Ruck
Thursday – Gym based strength and durability
Friday – Ruck Intervals
Saturday – Recovery Run


Required Equipment

-Fully-equipped gym (plates, racks, barbells, dumbbells, etc.)
- Ruck loaded at 35#, military uniform, and military sanctioned footwear are required for the event.
- Stopwatch with interval timer
- Wrist GPS (recommended) will make monitoring ruck distance and pace much easier

Sample Training

Obj: Ruck


3 Rounds unloaded:

Air Squats
Toes to Sky


(1) 5 Rounds with a 35# pack
Ruck 2 miles at Session 14 Pace
Rest 5 minutes
Obj: Long Distance Ruck over Hilly, Sandy Terrain

(1) Ruck 16 miles at Session 15 Pace
Obj: Strength


4 Rounds
8x Push-ups
10x Sit-ups
8x Goblet Squats (8/12kg)
Instep Stretch


(1) 5 Rounds
5x Goblet Squat - increase load until difficult but doable with proper form
3x Floor Mantis

(2) 5 Rounds
5x Kettlebell Floor Press - increase load rapidly until difficult but doable.
2/3x Chin-ups
Hip Flexor Stretch - take your time

(3) 3 Rounds
Lat + Pec Stretch
30x Glute Leg Lift
30 seconds Foam Roll Low Back
30 seconds Foam Roll Quads
Obj: Fast Ruck over Hilly, Sandy Terrain


5 minutes of:
5x Push-ups
Run 50 ft.
5x Sit-ups
Run 50 ft.


(1) 8 Rounds
Ruck one mile at Session 17 Pace
Rest 3 minutes

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