Military Ruck Standards: Complete Guide for All Branches 2026
Quick Reference
- Army Standard: 12 miles, 35 lbs minimum, under 3 hours
- Marine Corps: Various distances, 45+ lbs typical
- Ranger School: 12 miles, 45-65 lbs, 15 min/mile pace
- Special Forces: 12-18 miles, 45-65 lbs, variable times
- Preparation time: 6-12 months from beginner to standards
U.S. Army Ruck March Standards
Standard 12-Mile Ruck March
The Army's baseline ruck march standard:
| Component | Requirement |
|---|---|
| Distance | 12 miles |
| Minimum Weight | 35 lbs (pack only) |
| Total Weight | 50-65 lbs (with rifle, water, gear) |
| Time Standard | Under 3 hours |
| Required Pace | 15 minutes per mile maximum |
| Gear | Fighting load (helmet, weapon, equipment) |
Army Combat Fitness Test (ACFT) Ruck
As of 2026, the ACFT does not include a ruck march event, but unit standards often require regular ruck proficiency.
Infantry and Combat Arms Standards
| Unit Type | Distance | Weight | Time |
|---|---|---|---|
| Basic Infantry | 6-12 miles | 35-45 lbs | Under 3 hours (12 mi) |
| Light Infantry | 12-15 miles | 45-55 lbs | Under 3 hours (12 mi) |
| Airborne Infantry | 12-18 miles | 50-65 lbs | 2:45-3:00 (12 mi) |
| Air Assault | 12 miles | 35 lbs minimum | Under 3 hours |
What's Included in Weight:
- Rucksack: 35 lbs minimum (uniform, sleeping bag, personal items, rations)
- Fighting load: 15-30 lbs (weapon, ammo, body armor, helmet, water)
- Total: Usually 50-65 lbs for standard marches
- Note: Weight requirements are for pack only; additional fighting load adds to total
Common Army Ruck March Distances:
- 4-6 miles: Weekly training standard for many units
- 8-10 miles: Monthly or quarterly assessment
- 12 miles: Official standard for readiness
- 15-20 miles: Advanced unit training or special events
U.S. Marine Corps Ruck Standards
Marine Corps Forced March Standards
| Event | Distance | Weight | Time Standard |
|---|---|---|---|
| Combat Endurance Course | 5 miles | 30 lbs pack + gear | Under 90 minutes |
| Infantry Combat Fitness Test | 10-15 miles | 45 lbs minimum | Varies by unit |
| 20-Mile Forced March | 20 miles | 45 lbs | Under 4 hours |
| Recon Training | 15-25 miles | 55-70 lbs | Varies by terrain |
Marine Corps Standard Load
Fighting Load (Typical Combat Load):
- Assault pack: 25-35 lbs
- Body armor + plates: 25-30 lbs
- Weapon + ammo: 15-20 lbs
- Helmet: 3-4 lbs
- Water: 6-12 lbs
- Total: 74-101 lbs typical combat load
Approach Load (Extended Operations):
- Main pack: 50-65 lbs
- Fighting load: 74-101 lbs
- Total: 124-166 lbs (distributed between pack and body armor)
Marine Corps Expectations:
- Boot Camp: 6-8 mile humps with 45-55 lbs
- Infantry Training Battalion (ITB): 10-15 mile humps, 55-70 lbs
- Fleet Marine Force: Regular 10-20 mile hikes with combat loads
- Recon/Raiders: 20-30 mile movements with 60-80+ lbs
Army Ranger School Ruck Standards
Ranger School Ruck Requirements
| Phase | Typical March | Weight | Pace |
|---|---|---|---|
| Benning (Camp Darby) | 12-15 miles | 45-55 lbs | 15 min/mile |
| Mountain Phase | 8-20 miles | 50-65 lbs | Varies by terrain |
| Florida (Swamp) | 10-15 miles | 55-70 lbs | 15-18 min/mile |
| Pre-Ranger (recommended) | 12 miles | 50 lbs | Under 2:30 (12.5 min/mile) |
Ranger Assessment and Selection Program (RASP)
| Event | Distance | Weight | Time |
|---|---|---|---|
| 12-Mile Ruck March | 12 miles | 45 lbs | Under 3 hours |
| 6-Mile Ruck | 6 miles | 45 lbs | Under 90 minutes |
| 4-Mile Ruck (timed) | 4 miles | 45 lbs | Under 60 minutes |
Preparation Recommendations:
- 12-Mile Standard: Should complete in 2:30-2:45 before attending
- Work up to 60-70 lbs: Ranger School often exceeds minimums
- Train on varied terrain: Hills, mountains, swamps all present
- Back-to-back rucks: Practice multiple days in a row
- Sleep deprivation training: Ruck when fatigued
Special Forces Selection Standards
Special Forces Assessment and Selection (SFAS)
| Event | Distance | Weight | Details |
|---|---|---|---|
| 18-Mile Team March | 18 miles | 45 lbs | Team event, must stay together |
| 12-Mile Individual March | 12 miles | 45 lbs | Individual timed event |
| Land Navigation Ruck | 10-15 miles | 50-55 lbs | Day and night events |
| Training Rucks (daily) | 6-12 miles | 45-65 lbs | Throughout selection |
Special Forces Training:
- Q Course: Regular 12-15 mile rucks with 50-65 lbs
- Robin Sage (final exercise): Multi-day operations with 60-80 lbs
- Preparation standard: 12 miles in 2:15-2:30 with 50 lbs
Delta Force / Combat Applications Group Selection
Note: Exact standards classified, but known requirements include:
- 18-40+ mile solo land navigation events
- 60-80 lbs rucksack weight
- Time standards not publicly released (extremely demanding)
- Selection process lasts 4-6 weeks with continuous rucking
Airborne School Standards
Basic Airborne Course
| Week | Ruck Event | Weight | Details |
|---|---|---|---|
| Week 1 (Ground) | 3-4 mile runs daily | Minimal gear | PT focus, not ruck-heavy |
| Week 2 (Tower) | Airborne shuffle | Parachute + reserve (50 lbs) | Short distance movements |
| Week 3 (Jump) | Movement with full kit | Full combat load | 5 qualifying jumps |
Note: Airborne School is not ruck-intensive compared to other courses, but students must be comfortable with 35-50 lbs of parachute/gear during training.
Air Assault School
| Event | Distance | Weight | Time |
|---|---|---|---|
| 12-Mile Ruck (Final) | 12 miles | 35 lbs + weapon | Under 3 hours |
| 6-Mile Ruck (Mid-course) | 6 miles | 35 lbs + weapon | Under 90 minutes |
| 2-Mile Ruck (Day 0) | 2 miles | 35 lbs + weapon | Under 30 minutes |
How to Train for Military Ruck Standards
Timeline to Standards (From Beginner)
| Months | Goal | Weight | Distance |
|---|---|---|---|
| 0-3 | Build foundation | 20-30 lbs | 3-6 miles |
| 3-6 | Increase capacity | 30-40 lbs | 6-9 miles |
| 6-9 | Approach standards | 40-50 lbs | 9-12 miles |
| 9-12 | Meet/exceed standards | 50-65 lbs | 12-15 miles |
Sample Weekly Training Schedule (Months 6-9)
| Day | Activity | Details |
|---|---|---|
| Monday | Ruck March | 40 lbs, 6 miles, 15-16 min/mile |
| Tuesday | Strength Training | Squats, deadlifts, core work |
| Wednesday | Tempo Ruck | 35 lbs, 4 miles, 14-15 min/mile |
| Thursday | REST or light cardio | Easy run or swim |
| Friday | Ruck March | 45 lbs, 5 miles, 15-16 min/mile |
| Saturday | Long Ruck | 40 lbs, 10-12 miles, 16-18 min/mile |
| Sunday | REST | Complete recovery |
Key Training Principles:
1. Progressive Overload
- Add 5 lbs every 2-3 weeks
- OR increase distance by 10-15%
- NEVER increase both simultaneously
2. Specificity
- Train with boots you'll wear
- Use backpack similar to what you'll carry
- Practice on similar terrain when possible
- Include some training with weapon mockup (weighted PVC pipe)
3. Recovery
- At least 2 full rest days per week
- Deload week every 4th week (reduce volume 40-50%)
- Sleep 8+ hours during hard training blocks
- Address any pain or injury immediately
4. Supplemental Training
- Strength training 2x/week: Squats, deadlifts, lunges, overhead press, pull-ups
- Core work 3x/week: Planks, side planks, dead bugs, pallof press
- Cardio 1-2x/week: Running or rowing for cardiovascular base
Final 4 Weeks Before Testing:
- Week -4: Peak volume week (longest ruck of training cycle)
- Week -3: Reduce volume 20%
- Week -2: Reduce volume 40%, maintain intensity
- Week -1: Taper - light rucks only, focus on recovery
- Test Day: Full rest 2 days before, light activity 1 day before
Frequently Asked Questions
What is the standard Army ruck march distance?
The standard U.S. Army ruck march is 12 miles with a minimum of 35 lbs in the rucksack (50-65 lbs total with gear), to be completed in under 3 hours. This translates to a maximum pace of 15 minutes per mile.
How long does it take to train for a 12-mile ruck?
From zero rucking experience, expect 6-12 months to safely work up to 12 miles with 35+ lbs and meet the 3-hour time standard. Those with existing fitness may accomplish it in 4-6 months. Rushing this timeline significantly increases injury risk.
What weight should I ruck with for military prep?
Start with 20-25 lbs and progressively work up to 45-50 lbs over 6+ months. For military standards, you should be comfortable rucking with 50-65 lbs total weight. Add 5 lbs maximum every 2-3 weeks to allow connective tissue adaptation.
What is Ranger School ruck weight?
Ranger School rucks typically range from 45-65 lbs depending on the phase and mission. Students should arrive capable of rucking 12 miles with 50 lbs in under 2:30-2:45 (12.5-13 min/mile pace). Mountain and Florida phases often exceed these weights.
How do I train for Special Forces ruck marches?
Build to 12 miles with 50 lbs in under 2:15-2:30. Practice 18-mile team movements. Train on varied terrain including hills and uneven ground. Include land navigation while rucking. Work up to back-to-back days of rucking. Allow 9-12 months of progressive training from beginner level.
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