Couch to 5KG – The Rucking Version of Couch-to-5k
Have you heard of the Couch-to-5k Running Program? Well, for those who can’t or don’t want to run, this is the Couch-to-5k Rucking Program.
Couch to 5k – The History
The Couch to 5k program was created in the mid-1990s by a chap who took up running after a break-up but found it painful and frustrating. He wanted a simple program that his mother could use, but without the pain he experienced. The program was mega-successful and estimates are that over 10 million people have tried and benefited from the program (which is great).
What if you don’t like running?
This is where rucking comes in.
Rucking is walking but with a weighted backpack.
Rucking combines cardiovascular exercise with strength building. This burns calories, burns fat and builds muscle simultaneously – win, win, win.
The Couch-to-5KG rucking program is even more accessible and will improve your fitness at a much lower impact than running the streets.
Couch-to-5KG
Instead of couch-to-5k, here we have couch-to-5kg (5 kilograms).
This program will get you from a 10-minute walk with no weight to a 5-kilometre walk whilst carrying 5 kilograms in weight in just 5 short weeks!
- 5 kg – weight carried
- 5 km – distanced covered
- 5 weeks – timeframe
You may need 5 minutes to read this guide as well, but the rest is simple!
Assumptions
We don’t need to be too fussy here. The goal is to get you out the door and exercising. So, to keep this simple, we make the following assumptions:
- 10 minutes walking = 1 km distance
- a cookbook = 1 kg weight
Getting started is simple; grab a backpack and some books, and off you go!
Couch-to-5KG – Rucking Program
Goal:
- 5 kilometres
- 5 kilograms
- 5 weeks
Week 1 – 1kg
- Mon – 10 min ruck – backpack + 1kg
- Wed – 15 min ruck – backpack + 1kg
- Fri – 20 min ruck – backpack + 1kg
Week 2 – 2kg
- Mon – 20 min ruck – backpack + 2kg
- Wed – 20 min ruck – backpack + 2kg
- Fri – 20 min ruck – backpack + 2kg
Week 3 – 3kg
- Mon – 30 min ruck – backpack + 3kg
- Wed – 30 min ruck – backpack + 3kg
- Fri – 30 min ruck – backpack + 3kg
Week 4 – 4kg
- Mon – 40 min ruck – backpack + 4kg
- Wed – 40 min ruck – backpack + 4kg
- Fri – 40 min ruck – backpack + 4kg
Week 5 – 5kg for 5km
- Mon – 50 min ruck – backpack + 5kg
- Wed – 50 min ruck – backpack + 5kg
- Fri – 50 min ruck – backpack + 5kg
What’s next?
If you follow this program, you will have an excellent baseline to push forward and follow our rucking beginners program:
Questions or comments?
Have you got any questions or comments? Please drop us a line below or hit us up on our socials!
Ruck on!
