Ruck4HIT Training and Race Information

9th Annual Ruck4HIT: Spring 2024

Training Tips

PARTICIPANTS MUST TRAIN FOR THIS EVENT: Stay Strong & Train Smart

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 Pounds	Weight 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

Note: This was the 2023 agenda and is subject to change

Start in Bourne, MA
- ~10:30 PM on Thursday at The Courtyard Restaurant: Team Check-In
- ~11:30 PM: Ruck4HIT Opening Ceremony
- ~12:15 AM on Friday: 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.