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Week 4 · Day 5 · Block 1

Long Ruck

40-50 MIN

Deload ruck. Half the load and duration of week 3; same conversational pace.

Path A · On-ramp

  1. 40 min continuous ruck, conversational pace
  2. Weight vest or pack at 10 lb
  3. Choose a route you enjoy. This is the keystone session

Path B · Build

  1. 50 min continuous ruck, conversational pace
  2. Weight vest or pack at 15 lb
  3. Choose a route you enjoy. This is the keystone session