text: Physical Readiness
  Table 7-3. 20-week ruck marching progression
  Week Recommended Load Distance (miles) Time Standard Pace
  1-2 15–20 lb 2 35 min +/- 5 min 3 mph
  4 25–30 lb 4 65 min +/- 5 min 3 mph
  6 30–35 lb 4 90 min +/- 5 min 3 mph
  8 50–60 lb 6 None 3 mph
  12 60–70 lb 6 None 3 mph
  16 60–80 lb 6 None 3.5 mph
  20 60–80 lb 8 None 3.5 mph
  lb pounds mins minutes mph miles per hour
  RUNNING SKILL
  7-10. Running instruction has challenged the U.S. Army for the last decade. It has been one of the most
  common concerns of Soldiers leaving IMT. Numerous individual variations in running skill exist, however,
  some common principles can help Soldiers run better and reduce injuries. Various running instructional
  models and programs exist. This publication and ATP 7-22.02 use the Pose Method® as a method for the
  running skill program and drills. Scientific literature does not explicitly support a single running style that is
  optimal for all individuals. Many other running technique instructional methods exist through commercial
  organizations and sanctioned governing bodies. Instructors can use other techniques they deem more suitable
  for the population they are instructing.
  7-11. Soldiers who need foundational running skill or who want to improve their running performance may
  benefit from standardized drills that develop running skill. Soldiers understand that standards and skill
  development are key factors in the optimal performance of any physical readiness activity and any Soldier
  task. Running is no different. The amount and variety of running activity are controlled in the H2F System
  to provide time to improve running and other movement skills, and to prevent misuse injuries that arise from
  poor skill combined with too much run frequency and intensity. A balanced approach applies to running just
  as it does to the other skills across the H2F System. Commanders who control the amount of running can
  spend more time developing strength and the other skills that further enhance readiness domains. Figure 7-1
  depicts the discrete elements of running skill: the dominant position/pose, fall and pull.
  Figure 7-1. Running skill—the dominant position/ pose, fall, pull