Comprehensive Guide to Ruck Training Techniques

Above: GRAFENWOEHR TRAINING AREA, Germany — U.S. Army Soldiers assigned to the 278th Armored Cavalry Regiment, Task Force Saber, Joint Multinational Training Group–Ukraine, participate in a 12-mile ruck march during a Spur Ride event, Oct. 8, 2025. The ruck march tested each Spur candidate’s endurance, discipline, and determination as they carried full combat gear across challenging terrain to earn the coveted Silver Spurs.

By Emmett Shaul, MTI Coach

Rucking is a core task for tactical and mountain athletes. This guide lays out the lab tested MTI techniques that reliably improve rucking speed—how we set paces, choose pacing strategy, progress distance, and manage footwear, pack, and terrain.

Improving Rucking Speeds

Our research has shown the most effective way in improving rucking speed is through Speed Over Ground intervals. Programming begins with a timed ruck assessment, using athletes results to determine follow on intervals, at the same load as the assessment. Interval distances are 1/3 of the assessment distance and target paces are ~10–20% faster than assessment pace; the MTI Ruck Calculator provides exact splits. In an MTI threshold-interval mini-study built off a 3-mile, 45# assessment, the interval-only group improved ~8%, while the group that mixed intervals with a longer moderate ruck improved ~2%— which is why we use intervals to drive speed, with longer rucks used to accumulate volume tolerance, not to build top speed.

Continuous vs. 2:1 for Speed

In a Mini-Study, we compared continuous ruck-running to 2 minutes running / 1 minute walking over 6 miles at 60# to determine which method yielded the fastest results. To our surprise, average times favored 2:1 intervals over continuous ruck running, and the two fastest individual efforts were set with 2:1 interval. Athletes rated 2:1 mentally easier noting you can push the run knowing a short walk is coming, and your focus stays on the current interval instead of the entire distance. We recommend athletes trial both methods on the same route and load and keep whichever gives you the faster results.

How to Progress Volume/Distance

We recommend athletes start training with your event load and progress distance. By doing this, we are keep programming/progressions simple by only progressing one variable at a time, rather than complicating training by progressing both distance and load concurrently. Progressing multiple variables complicates tracking progress and adds unnecessary complications to programming. This is our method for building athletes aerobic base and fitness for longer rucks.

Who Should Ruck-Run?

• Military and Law Enforcement: Yes. You’ll ruck-run at selections and schools and due to the demands of your job.
• Civilians: Your call. Is it good for you long-term? Likely not … but we choose to.

Footwear

Use trail runners or lightweight hiking/military boots—the lightest option that still protects the foot and stays stable under load. A Mini-Study we conducted found that at 2 mph on a 15% grade found ~1 lb on your feet ≈ ~4 lb in your pack for exertion; the penalty grows as turnover increases. Army research also shows weight on the shoe costs ~4.7–6.4× the energy of the same weight on the torso. When looking to improve ruck speed, lighter footwear helps, but don’t overpay for tiny weight drops if fit, protection, or stability suffer. 

Pack

Keep the weight high—between the shoulders. We raise the load by placing a volleyball or tightly packed towel at the bottom of the pack and set plates/dumbbells on top, then cinch straps so the mass rides high and tight to the spine. This shortens the lever arm, reduces sway. As for pack weight, in a study we conducted, we found that every 1% of your body weight in your pack makes you six seconds slower per mile. This only holds true until the subject exceeds 40% body weight in their pack.

Terrain

Uphill costs are real and they don’t pay back on the downhill. MTI re-tested the old “half-speed” myth and found a 10% uphill slows speed by ~1/3, not by 1/2. Downhills return less time because braking and control eat the gains. If you must prep on flat ground for a hilly event, train faster on the flat to match the time-under-load you’ll see on grade.

Hybrid & Strength-Emphasis Cycles Beat Endurance-Only for Ruck Speed

MTI ran a 5-week comparison targeting a 6-mile ruck @ 45 lb. Three groups: Strength-emphasis (3 strength / 2 endurance days), Hybrid (2 strength / 3 endurance), and Endurance-emphasis (1 strength / 4 endurance). Pre/post testing included relative strength, 6-mile ruck, and 6-mile run. Results showed ruck speed improved +9.4% (Hybrid), +8.5% (Strength), +3.2% (Endurance). Attrition was noted across groups, but the outcome was clear enough for us to recommend Hybrid or Strength-emphasis over Endurance-only when the goal is faster ruck performance under load.

Can You Improve Rucking and Strength Concurrently?

Yes. A 7-week case study (46-year-old Army officer) showed concurrent increases in max-effort strength and a faster 6-mile ruck using a MTI’s Max Strength + 6-Mile ruck plan. In the Apex mini-study (3.5 weeks), athletes increased 1RM strength, strength endurance, 1-mile run, and 6-mile ruck at the same time under hybrid programming—counter to common literature claims that endurance work caps strength gains.

No Substitute for Rucking

Specificity wins—to ruck faster, you must ruck. MTI’s step-up transfer study found little transfer from loaded step-ups to ruck speed, so use step-ups as a tool, not a replacement. In another study, we found running capacity correlates to ruck time and supports improvement, but doesn’t replace time under a pack.

Final Thoughts

Whether you ruck for your profession, the mountains, or general fitness, the methods we’ve tested at MTI are direct and effective. Train pace with speed-over-ground intervals and use longer rucks to build volume. For long efforts, 2:1 intervals are often faster and easier to sustain. Go light on the feet, keep the weight high in the pack, and plan for the time tax of hills. For improving timed results, choose a hybrid or strength-emphasis cycles over endurance-only.

Bottom line: specificity wins—ruck to get better at rucking.

Have questions or want programming advice?  Email us: coach@mtntactical.com