Ask Stew: Running Workouts to Improve Speed with Rucking and Your Goal Pace

Learning to run longer timed runs faster, like the Marine Corps' three-mile event, takes time, patience and consistent running at a set pace to reach your goals. The same holds true to learning how to ruck. It takes time progressing both with distance and weight to reach the standards set for you throughout the Corps, whether that is boot camp, Infantry School, RECON or MARSOC training.

Hi Stew. I'm training for the Marine Corps right now and I want to ask: do you think running with a weighted vest would be beneficial? My logic is that not only would it help my three-mile time, it would also make rucking easier. Am I right? If so, how often should I try this type of workout? Thanks, Ronnie.

Ronnie, to be honest, it would not be the method I would recommend several times each week. There is nothing wrong with making running harder by running in sand, hills or wearing a backpack or weight vest. However, you do not want to do that level of impact and load-bearing activity during your pre-military training too many times per week.

In fact, I would limit rucking or weight vest running to your leg days and only do them twice a week. Once you get your three-mile timed run to a level that you are happy with, then you can opt for a third weighted run or ruck event if you so choose, but I would cap it at that.

The risk of injury from just running is high. Adding weight just increases the risk of that potential outcome if done too soon, too quickly and too often. My advice for your three-mile timed run? Just do normal running to master this one -- but get good at running at a set pace that places you at your goal.

For instance, if your goal is to max out the run at 18 minutes, that is a six-minute mile. That pace can be broken up into 400- and 800-meter runs at that six-minute mile pace, which is 1:30 and three minutes, respectively. Build up to being able to run three miles nonstop and set a goal pace for yourself.

Your goal pace is defined as one minute faster than your current pace. So if you are running a three-mile run in 21 minutes (seven-minute mile pace), challenge yourself to hit your next goal at a six-minute to 6:30-mile pace. Each one of your running sets should be at this new goal pace -- not faster and not slower. That is how you get better at timed runs.

Typical weekly running plans can look like this:

Monday -- Timed run plus goal mile-paced intervals (12 x 400 meters or 5 x 800 meters; rest with 100- to 200-meter walks).

Tuesday -- Run hills or soft sand at a steady pace and mix in sprints. Add in a ruck or save until Wednesday.

Wednesday -- Non-impact cardio, flexibility and mobility training (your joints will thank you). You can add in a ruck prior to this non-impact or stretch event if you missed Tuesday's ruck.

Thursday -- Same as Monday.

Friday -- Same as Tuesday.

Saturday and Sunday -- Pick a day for a longer, steady paced run and pick a day for a day off or mobility day of non-impact cardio and stretching again.

Mileage will differ from person to person, depending on running history and current running volume and can progress each week by 10%-15% in volume or time.

Sure, you can have a leg-day running workout where you hit some sprints for short distances, and run hills or stairs with a weight vest, as those options work the legs and the lungs in a different way that is useful to your training.

Push some of those sprints into the 400-800-meter distance as well. You will have to run a fast 800 meters for the USMC Combat Fitness Test (CFT), so it is useful. Another option, especially if you need a non-impact cardio one, is to put on a weight vest and get on a stair stepper (try these workouts). This will help both your running and rucking.

My advice for your rucking paces that you need to learn is to time a mile ruck walking, power walking, then short stride shuffling. You will see that your times, as well as your exertion levels, will differ greatly. Learning these different paces will become useful on longer rucks and implementing a strategy of the three paces can help you maintain energy levels throughout.

Typical times for these three paces are the following:

• Walking: 15-17 minutes

• Power walking: 12-14 minutes.

• Shuffling: 9-11 minutes, sometimes faster.

My advice for any load-bearing activity is not to make it look like a normal running stride. You can still go fast with a shorter stride shuffle-like "run," just use a faster cadence versus longer strides that will multiply the impact forces to a level that is not sustainable for long periods of time.

Chances are that you will wind up hurting yourself if you run too fast and too much with a weight vest or ruck. Learn how to run with weight to make it easier on your feet, shins, knees and hips.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

Want to Learn More About Military Life?

Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.