Sunday morning rucksack march. Do a quick warmup of pushups and sit-ups before heading out for a 10-miler. Ruck over varied terrain and try to go as fast as you can without running.

Stretch well both before and after the event. Remember to drink plenty of water and stay hydrated out there. Even with the cold, snowy weather of the winter months upon us, you can still go down with a heat-related injury. And if you do it will really set you back in your preparation.


Warm up

1 x 20 Pushups

1 x 20 Sit-ups

10-mile Rucksack march over varied terrain with a 45-pound minimum. Go as fast as you can without jogging. And mark your times in your workout log book.

Stretch well after completion

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