Ruck4HIT Training and Race Information

8th Annual Ruck4HIT: Friday, May 5 – Saturday, May 6, 2023

Ruck4HIT Training Sessions

All runs & trainings are FREE to EVERYONE that is participating!

Ruck Training sessions, which are open to all, have already begun. Unless otherwise noted, sessions are a run/walk and they are held weather permitting.

  • Mondays at 6 am — Shipwrecked Restaurant at 263 Grand Avenue, Falmouth
  • Tuesdays at 6 pm at Cape Cod Rehab/Mashpee Fitness at 168 Industrial Drive, Mashpee (Must register in advance: email for more info)
  • Wednesdays at 6 pm at The Lanes Bowl & Bistro in Mashpee Commons
  • Saturdays at 7:45 am at Cape Cod Coffee on Route 130, Mashpee

These sessions are a great way to get in shape, learn about the Ruck4HIT from people who have already done it, and identify a way you can participate in it either as a rucker, a night support runner, or a driver.

We encourage Teams to start weekly runs if they can’t make these or are out of the area.

Training Tips


Prior to the actual Ruck4HIT, it is recommended that you only run once a week with a weighted rucksack. Typically, you can start running once a week with a rucksack in mid-February. Running too often with a weighted ruck prior to the race can lead to injuries.

We also encourage you to slowly ramp up your training with the ruck. Do not add weight too quickly. Especially if you have never run with a weighted rucksack, you will need time to strengthen your knee, hip, and core strength.

Prior to running with a weighted ruck, you should, at minimum, be able to accomplish the following:

  • 50 squats with a weighted ruck (full weight you will be competing with in the Ruck4HIT)
  • Run 4 miles at a 10-minute per mile pace (this should be with either no rucksack or an empty rucksack)
  • 2-minute plank while wearing an empty rucksack (work your way up to this: first with a 1-minute plank with an empty rucksack; then a 2-minute plank)

Rucksack Weight Workup Plan

The following is a recommended training plan for running with a rucksack, and when and how much weight to be adding in the weeks leading up to the race. We suggest you start running with a rucksack 13 weeks prior to the actual event. Again, we suggest running only once a week with a weighted rucksack as part of your training. Give your body 5-7 days to rest before your next weighted ruck run.

As a reminder, participants weighing over 160 pounds will carry a 20-pound rucksack during the race. Anyone under 160 pounds will carry a 10-pound rucksack.

Weight Class: 20 PoundsWeight Class: 10 Pounds
13 Weeks: 3-4 miles (empty rucksack)13 Weeks: 3-4 miles (empty rucksack)
12 Weeks 3-4 miles (empty rucksack)12 Weeks: 3-4 miles (empty rucksack)
11 Weeks: 3-4 miles (2-pound rucksack)11 Weeks: 3-4 miles (1-pound rucksack)
10 Weeks: 3-4 miles (4-pound rucksack)10 Weeks: 3-4 miles (2-pound rucksack)
9 Weeks: 3-4 miles (6-pound rucksack)9 Weeks: 3-4 miles (3-pound rucksack)
8 Weeks: 3-4 miles (8-pound rucksack)8 Weeks: 3-4 miles (4-pound rucksack)
7 Weeks: 3-4 miles (10-pound rucksack)7 Weeks: 3-4 miles (5-pound rucksack)
6 Weeks: 3-4 miles (12-pound rucksack)6 Weeks: 3-4 miles (6-pound rucksack)
5 Weeks: 3-4 miles (14-pound rucksack)5 Weeks: 3-4 miles (7-pound rucksack)
4 Weeks: 3-4 miles (16-pound rucksack)4 Weeks: 3-4 miles (8-pound rucksack)
3 Weeks: 3-4 miles (18-pound rucksack)3 Weeks: 3-4 miles (9-pound rucksack)
2 Weeks: 3-4 miles (20-pound rucksack)2 Weeks: 3-4 miles (10-pound rucksack)
1 Week: 3-4 miles (20-22-pound rucksack)1 Week: 3-4 miles (10-12-pound rucksack)

Ruck Training

  • Start wearing ruck around house
  • Smaller weight, build to event weight
  • Short walks, walk then run
  • Build to 4-mile ruck run
  • Avoid leg workouts “before” ruck runs – optimal after

About the Relay

  • Start in Bourne, MA
    • ~10:30 PM on Thursday, May 4th at The Courtyard Restaurant: Team Check-In
    • ~11:30 PM: Ruck4HIT Opening Ceremony
    • ~12:15 AM on Friday, May 5th: Teams walk to start line in North Falmouth
  • All vans staged at the Shining Sea Bike Path parking lot in North Falmouth
  • All drivers and participating ruckers (wearing their rucksacks) will walk the first mile together. At the end of that mile, at the beginning of the Shining Sea Bike Path in North Falmouth, we will officially start the race. Runner #1 from each team will run their first leg.
  • Continue in a relay format to the Pilgrim Monument in Provincetown and back, ending at Cape Cod Coffee on Route 130 in Mashpee, MA.
  • Each team (drivers and ruckers) will walk/run the last mile together

3 Team Challenges:

Team Members will run in fixed order – Each leg graded for difficulty

  • Runner 1 will complete leg 1, 8, 16, etc.
  • Runner 2 will complete leg 2, 9, 17, etc.
  • Each participant will run anywhere from 20-30 miles over the course of roughly 36 hours
  • RunGo App used to map all routes
  • Each leg is roughly 2- to 4-miles, and the course runs through all 15 towns on Cape Cod

RUCK4HITCapeCod ~36+ hour Physical & MENTAL endurance challenge

Terrain: State Roads, Town roads, Paths, Trails, Beach & STAIRS!

Periodic ruck weight checks at undisclosed exchanges – Ruck Weight is what sets us apart from other relays!

All teams will be provided course map for runners and driving directions

PT’s available throughout course

Volunteers located at ALL exchanges throughout course

At least (2) Refreshment stations at specific exchanges throughout course TBD.

We will have a Bike Team joining us again this year!

Why do we Ruck?

4 Those Who Can’t

Mission Statement:

Ruck4HIT was created in collaboration with supporters, local veterans, and individuals currently serving to raise awareness and funds for Heroes In Transition and their programs which provide critical assistance to service members, veterans, and military families. As every service member is forced to carry the burden of war during active service and beyond, carrying the rucksack is symbolic of hardships endured and the perseverance required to complete the mission, all in the continuing effort to never leave a fallen comrade behind.

Thank You to Our 2023 Ruck4HIT Sponsors!

Team Sponsors

Ruck Sponsors

Shirt Sponsors

Gold Star Sign Sponsors

Franzago Financial


Exchange Sign Sponsors

Dalpe Excavation, Inc.

In-Kind Sponsors

Bob’s Discount Furniture