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Base 5 Weeks (24-50 Kilometres/Week) : 80 Kilometrer Star Course Training Plan

The 18-week training plan consists of 3 phases: base building for 5 weeks working up to 50 km per week, build for 7 weeks up to 80 km per week, and peak for 3 weeks up to 100 km per week. Each week includes 3 strength and ruck workouts with increasing distances and difficulty over time. Workouts incorporate ruck marching with additional sandbag carries, tosses, and suitcase carries along with bodyweight exercises like pushups and planks for post-workout strength training. The plan aims to gradually increase mileage goals while emphasizing moving efficiently under load.

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63 views1 page

Base 5 Weeks (24-50 Kilometres/Week) : 80 Kilometrer Star Course Training Plan

The 18-week training plan consists of 3 phases: base building for 5 weeks working up to 50 km per week, build for 7 weeks up to 80 km per week, and peak for 3 weeks up to 100 km per week. Each week includes 3 strength and ruck workouts with increasing distances and difficulty over time. Workouts incorporate ruck marching with additional sandbag carries, tosses, and suitcase carries along with bodyweight exercises like pushups and planks for post-workout strength training. The plan aims to gradually increase mileage goals while emphasizing moving efficiently under load.

Uploaded by

Ty
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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80 KILOMETRER STAR COURSE

TRAINING PLAN //

18 weeks // 3 workouts/week
BASE 5 WEEKS (24-50 KILOMETRES/WEEK)
Week 1 Week 2 Week 3 Week 4 Week 5
Ruck Work (km) 9.7 6.5 12.9 6.5 9.7 9.7 16.1 6.5 12.9 9.7
Ruck Power [+] 1.6 km AFAP 1.6 km AFAP 2 x 1.6 km AFAP 400 m  2 x 1.6 km AFAP
Sandbag Toss
Sandbags: 800 m Sandbag 
20lbs/40lbs Suitcase Carry
Post Ruck Work Push‐Ups AMRAP to failure (1) with ruck (2) without ruck (3) On your knees
Post Ruck Power Air Squats 1 min. AMRAP, Sandbag Military Press 1 min. AMRAP, 1 min. Plank hold (no ruck)

BUILD 7 WEEKS (40-80 KILOMETRES/WEEK)


Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
Ruck Work (km) 16.1 12.9 19.3 9.7 25.8 12.9 32.2 12.9 35.4 16.1 42.2* 12.9 35.4 9.7
Ruck Power [+] 800 m Sandbag Toss 2 x 1.6 km AFAP 2 x 3.2 km AFAP 800 m Sandbag Toss 800 m Sandbag Suitcas4 x 1.6 km AFAP 3 x 3.2 km AFAP

Sandbags: 1.6 km AFAP 400 m Sandbag Suitcas 1.6 km AFAP 3.2 km AFAP 400 m Sandbag Toss


40lbs/60lbs
Post Ruck Work 2x SETS: Push‐Ups AMRAP to failure (1) with ruck (2) without ruck (3) On your knees
Post Ruck Power Air Squats 2 min. AMRAP, Sandbag Military Press 2 min. AMRAP, 90 sec. Plank hold (no ruck)

PEAK 3 WEEKS (72-100 KILOMETRES/WEEK)


Week 13 Week 14 Week 15
Ruck Work (km) 48.3 22.5 64.4* 19.3 26.2 29.0
Ruck Power [+] 1.6 km Sandbag Toss 1.6 km Sandbag Toss 3.2 km Sandbag Suitcase Carry

Sandbags: 3.2 km AFAP 1.6 km Sandbag Suitcase Carry


40lbs/60lbs
Elite: 80 lbs
Post Ruck Work 3x SETS: Push‐Ups AMRAP to failure (1) with ruck (2) without ruck (3) On your knees
Post Ruck Power Air Squats 2 min. AMRAP, Sandbag Military Press 2 min. AMRAP, 2 min. Plank hold (no ruck)

TAPER 3 WEEKS (24-40 KILOMETRES/WEEK)


Week 16 Week 17 Week 18
Ruck Work (km) 19.3 9.7 16.1 9.7 12.9
Ruck Power [+] 400 m Sandbag Toss 800 m Sandbag Suitcase Carry 1.6 km Sandbag 
Suitcase Carry 80.5 KILOMETRER  
Sandbags: 3.2 km AFAP 1.6 km AFAP
20lbs/40lbs
Post Ruck Work 2x SETS: Push‐Ups AMRAP to failure (1) with ruck (2) without ruck (3) On your knees
Post Ruck Power Air Squats 2 min. AMRAP, Sandbag Military Press 2 min. AMRAP, 2 min. Plank hold (no ruck)
KEY // AFAP: "As Fast As Possible" // AMRAP: "As Many Reps As Possible" // * At Night
Weight Guidance Mileage Goals
» Event weight is standard (10/20 lbs) » 2 distances/week are prescribed with a target pace of 9‐12 min/km
» [+] = Add some for additional power and strength gains » Total weekly goals are listed by phase, and greater.
» Ruck is worn during Sandbag training » Hide the kilometres (wear your ruck more) is one way to meet these 
» AFAP rucks ‐ carry the sandback on top of your ruck for  goals. Paces is not priority
more difficulty

Pace
» Ruck Work is about the kilometres. Goal: 9‐12 minutes/km
» Ruck Power is about optimizing your body for movement and miles. Goal: All you got.
Borrowed from GoRuck ‐ TSL BC Conversion // DEC 2021

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