The PATHFINDER Training Program

A 12 Week Training Program For Any Ruck Event

Before local events, teamSPEARHEAD training starts to ramp up. A lot of people come to us with a
simple question What should I do to prepare?
There are many training philosophies about ruck events online, and within team SPEARHEAD. Even
GORUCK offers a six week training plan.
Everyone is different, and everyone trains differently thats how it works but one answer to this
question is PATHFINDER. We believe that PATHFINDER offers a solid foundation that will prepare most
people to crush their event, teamSPEARHEAD style.
If you like to have a specific road map to follow, and if setting and meeting goals motivates you, then
PATHFINDER may be right for you.
Individuals completing PATHFINDER can earn a 33 morale patch, see the bottom of this post for more
details.

What Is PATHFINDER?
The SPEARHEAD PATHFINDER program is a 12 week plan developed to help individuals meet their
training goals and prepare for events. This program is an individual commitment, taken on at your own
risk (dont sue us). Completing PATHFINDER will require dedication and self-discipline. The bulk of this
program focuses on rucking; specifically distance and speed. Ruck More is what you always hear from
the cadre, and PATHFINDER embraces that philosophy. Not only will PATHFINDER help prepare you
physically, but it will help to teach you important skills such as navigation, pace and distance estimation,
leadership, and teamwork.
Leadership, fellowship, and teamwork are major components of PATHFINDER. We encourage you to
complete every single ruck mile with your teammates; however, the program is designed to be able to
be completed individually if you prefer.
Be sure to keep good records of everything you do as you train it will make you proud and motivate
you as you watch those miles rack up. Pick a date to start your training. If you are planning to use
PATHFINDER to train for an event, start training at least 13 weeks ahead of time. All training is designed
to be done with a ruck loaded with challenge weight, but work your way up to full weight if you are just
starting out.

The Program
Over a twelve week period, you will complete the following:
At least 100 Rucking Miles
You will keep track of every mile you ruck throughout the program.
In twelve weeks, you will complete at least 100 miles.
At least 20 Ruck Workouts
See below for sample workout schedule similar to the one that we follow at team SPEARHEAD.
At least 3 Ruck Workouts As A Team Leader
In your event, leadership and teamwork will be key. We encourage you to complete every ruck mile and
every workout with your team.
For at least three workouts, you should step up to plan and lead the workout yourself.
At least 5 PATHFINDER Challenges
Use these to test yourself and your team in various ways.
Challenges offer a great time to get to know your teammates
See full list of challenge options below.

The Workouts
PATHFINDER training is based around three weekly workouts with your team. Each workout is peer-led,
meaning you and your teammates plan the workout and lead it. Not everyone will be able to commit to
three workouts per week, which is why only twenty are required in twelve weeks. We encourage you to
exceed the required minimums (Under promise, Over deliver).
Tip: Find training ideas and examples in our workout WODs.
Here is a sample workout schedule to get you started:
Tuesday At least one hour of ruck PT
Use this workout to get used to wearing the ruck during basic PT exercises.
Typical exercises performed include: Push Ups, Squats, Ruck Overhead Press, Bear Crawls, Crab
Walks, Low Crawls, High Crawls, Burpees, 8 Count Bodybuilders, Buddy Carries, and Log PT.
Push yourself and your team past your perceived boundaries, and dont quit!
Practice performing exercises in cadence
Practice taking your ruck on and off for various exercises. Get to know your gear and your ruck,
make sure you can make adjustments quickly and efficiently.
This workout should feel like a grind with some high intensity bursts thrown in.
Be sure to give yourself a day or two of recovery after this workout, youll need it.
Thursday At least one and a half hours of rucking with or without coupons
Use this workout to get some ruck miles on your feet.

Some days should be focused on speed while others should be focused on carrying coupons and
working as a team.
Test your gear, specifically socks and shoes/boots.
Push yourself to go harder and faster. Monitor your average pace each week and aim for
improvement. Set goals.
Dont stick only to flat areas or sidewalks, get out on some terrain and hilly areas. Mix it up.
Your target rucking pace without coupons should be 15 min/mile.
DONT RUN. Running with your ruck for long periods is very hard on your body and is not
necessary.

Friday At least 45 minutes of high intensity boot camp style workout

On this day, rucks may or may not be required depending on the workout format.
Include some sprints and jogs, include a run on occasion. Get your heart rate up.
Incorporate some strength training with kettle bells, rocks, logs, or whatever you may have
available.
This workout should be mostly high intensity work.
Weekends
It is unlikely that you will reach your goal of at least 100 miles in 12 weeks through the three
weekly workouts alone.
Use the weekend to focus on ruck mileage and PATHFINDER challenges.
The Challenges

In twelve weeks, you will complete at least 5 of the following PATHFINDER

challenges.
Pass Selection Standard Test; OR, Attempt the standard test, and show improvement, four times.
2 Minutes: Minimum 55 Push-Ups (Proper Form)
2 Minutes: Minimum 65 Sit-Ups (Proper Form)
5 Mile Run in 40 Minutes or less OR
12 Mile Ruck in 3h30m or less (Pick either run OR ruck only one is required)
If GORUCK Selection is in your future, this should be a major component of your training.
Use your PT test score to monitor your progress throughout the twelve weeks.
Ruck a total of 36 miles before or after a workout (minimum of 4 miles for one individual post).
(i.e. 6 pre-workout rucks @ 6 miles each, or 9 pre-workout rucks @ 4 miles each, etc)
This challenge gives you more practice wearing the ruck for longer periods of time, and
encourages you to ruck and PT in succession.
Mountain ruck > 10 miles (at once). Ruck on trails in a mountainous area hilly with rough terrain.
This will work different muscles than you typically work when rucking on flat sidewalks.
No paved trails allowed!
Overnight ruck > 20 miles (at once). Start at some point during the night, and dont stop until you reach
20 miles.

Get used to rucking in the dark and wearing your ruck for a longer period of time.
Practice night vision and use of your head lamp ONLY when required (red filter preferred).

Move 80 Pounds Of Coupons For Every 2 Men In Group > 10 miles.

One person could choose to carry a 40lb sandbag alone, three people would be required to
move 120 pounds, etc.
Practice creative ways of distributing the weight.
Ruck a distance of 12 miles in 3.5 hours or less (17:30/mi pace)
Get used to pushing a quick pace on a ruck.
Learn your pace and practice without your watch.
Learn to judge distance by time and pace.
Marathon Ruck (Ruck >= 26.2 miles with full challenge weight)
Get used to wearing your ruck for a long period
Practice hydration and nutrition
Test your gear and learn how your feet react to extended rucks.
Practice blister prevention.
Great opportunity for fellowship with the team
Ruck 100 miles on top of the basic requirement (total of 200 miles in 12 weeks)
Set a higher goal for yourself and ruck on!
If GORUCK Heavy or Selection is in your future, this one should be a no-brainer.

The Results
The PATHFINDER program was designed in December 2013. The first twelve week period began on
January 1, 2014 and ended March 26, 2014.
In that twelve week period, a team of seven completed the program. Of those seven, two completed a
GORUCK Heavy (Fort Bragg) and all seven completed a GORUCK Challenge. Three of the seven
PATHFINDERs completed their first GORUCK event, while the other four had completed previous
challenges.
One of the three whom completed their first event was Angler, becoming the oldest individual to
complete the GORUCK Challenge, and only the third ever Vietnam Veteran GRT.
All of the seven credited PATHFINDER with allowing them to thrive in their respective events, including
the GORUCK Heavy participants.
Statistics for the PATHFINDER 001 team:

A total of 1,100 miles were rucked (Average of 157 each)

An average of 21 workouts each
An average of 4 workouts led each

An average of 5 PATHFINDER challenges each

Train like a PATHFINDER and crush that event :: Dont just survive, THRIVE!