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Tactical Run & Ruck

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About

12-Week Run & Ruck Performance Program


This program was specifically designed for individuals interested in preparing for a special operations selection program. The purpose is to increase running and rucking (loaded ground movement) efficiency and work capacity safely in a progressive fashion.


Each week will require 5x training sessions and breaks down as follows:


(1) Run - Interval Training


(2) Run - Aerobic Base


(3) Run - Tempo or Lactate Threshold


(4) Run or Low Impact Cardio - Aerobic Base


(5) Long Ruck or Loaded Ground Movement protocol


This is an advanced-level program, so it is highly recommended that individuals meet the following standards for optimal results.


Prerequisites:

  • Run 20 miles per week for 3 months

  • Run 3 miles in under 22 minutes and 30 seconds

  • Ruck 4 miles wearing a 35 lb pack in under 60 minutes


Get Ready! Stay Ready!

Info

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  • March 29, 2025

    Created

  • Coach C

    Created by

©2025 by Optimal Readiness LLC

The Optimal Readiness physical fitness training and coaching program is designed for high-level athletes as well as everyday professionals. The program focuses on physical performance training and also extends attention to quality mental performance training. This is physical conditioning for elite level strength and conditioning for professional athletes and military professionals. Whether you are in the Army, Navy, Marines, Coast Guard, National Guard or any other area of service, these fitness programs developed by a Navy SEAL will help you perform at your optimal personal best. Individuals who have worked with the Rangers, SEALs, or other SPECOPS teams have found these physical training programs to be challenging and instrumental in achieving their personal physical training goals. A number of Navy SEALs utilize these workout programs to build their physique and endurance. Emergency responders and civil servants face numerous challenges in the line of duty, so these fitness programs will support Firefighters, Police, Fire, Ambulance, Police officers, fire fighters, and more. These are physical fitness workouts that include both bodyweight exercises, pull ups, situps, pushups, squats, mountain climbers, as well as an extensive list of exercises that can modified to an individual’s personal needs. The program also includes exercise guides and coaching to ensure the safety of each athlete and/or military veteran. These programs will challenge even the strongest athlete, this is the ultimate workout and exercise site providing intense fitness workouts designed by Navy SEALs. If you feel intimidated by online training and workouts, you may also be eligible for personal coaching by a Navy SEAL or a designated fitness coach.

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