Plans and Sessions

Endurance Training Cycle

The following 4.5 week training plan is designed to train endurance appropriate for a military athlete. The training is focused on running and rucking speed and endurance, as well as upper body pressing and pulling strength endurance.


These training sessions are designed to completed in 60-70 minutes, except for Wednesdays run/ruck brick training session, which will last 90 minutes. With the exception of Week 1, this will be your daily training schedule:
Monday: Run intervals + density pull ups

Tuesday: Ruck intervals + density bench press
Wednesday: Run/Ruck Brick training session (Run followed by a Ruck)
Thursday: Run intervals + density pull ups
Friday: Ruck intervals + density bench press


During this program, every number of pull up and bodyweight bench repetitions you perform is based on the number of repetitions you completed during your initial test in Week 1.

Athlete performs 15x Pull ups in Session 1.

Session 3 from the plan calls for:
(1) 5 Rounds, every 60 sec.
30% of your Max Reps Pull-Ups then…
1 Round max reps Push-Ups

Which means …..
30% of 15x Pull-ups is 5 (.3 x 15 = 5). So, a set your timer to 60 sec. On Round 1, do 5x Pull ups as fast as possible with proper form, then rest for the remaining time in the 60 sec. interval. When Round 1’s 60 sec. is up, immediately begin Round 2 by sprinting though 5x pull ups as fast as possible with proper form, again resting for the remainder of the 60 sec. interval after completing all 5 reps. Repeat this 5 Rounds. Then, immediately after Round 5’s 60 sec is up,
do 1 Round of as many Pull ups as possible during the 60 sec. interval. You can rest and start again if necessary – just work the entire 60 sec.

The bodyweight bench press progression works in the exact same way.


The program includes scaled paces for your run and ruck intervals. These paces are based on your assessment results from Week 1 (Sessions 1 and 2)

We use interval training for both the 6-mile run (2 mile intervals). and 3mile ruck (1 mile intervals). The intervals distances are shorter than the assessment, and the paces are faster than your assessment pace.

The run and ruck interval tables are scaled to your assessment time and dictates the pace you need to keep for each repeat of the interval. The tables are self-explanatory and easy to figure out as you work through the training plan. Email if you are having trouble.


Stopwatch, preferably one that can record lap times and has a timer. (Timex Ironman is best)
Running area (track or other) with 2 mile (for the run intervals) and 1 mile (for the ruck intervals) distance.

Gym with pull up bar and bench press set up.
Ruck, weight for Ruck, and 10# sledge hammer, dumbbell or rubber rifle


What if I miss a day?

If you miss a day, make up the session you missed the next day and follow the programming as prescribed. If this happens, we recommend training on a Saturday to stay on schedule.

What if I can’t do the whole session?

If you don’t have enough time to complete the whole session, you can split the session into two.

Why do you require me to carry a 10# sledge hammer or 10# dumbbell during the Rucks?

Both are a good substitute for carrying a rifle.

What is the run uniform?

Shorts, running shoes and a t-shirt.

What is the ruck uniform?

Duty boots or trail running shoes, shorts, t-shirt.

What if I can’t make the run or ruck interval times?

Don’t worry. Many athletes struggle to make these at first. Do your best and stick with it.
They are designed to push your speed and endurance.

What if I can’t do 1 rep of a bodyweight bench press (men) or .7 bodyweight bench press (women)?

For the purposes of this plan, do your best guess and drop your barbell weight to a load you think you can get 10-12 reps with. Test using this load, record your reps, and follow the training plan using this same load throughout.

What if I can’t do a single pull up?

Do 5 negative pull ups every training interval for 30%. Do 6 negatives for 35% and do 7 negatives for 40%.


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