14 weeks

Plan.

── block: base ────────

✓W1apr 20 – apr 26

3/3 done · 10.0 mi planned

✓W2apr 27 – may 3

3/3 done · 10.0 mi planned · first real load week

✓W3may 4 – may 10

3/3 done · 11.5 mi planned

·W4may 11 – may 17deload

2/3 done · 9.0 mi planned · deload week

── block: build ────────

✓W5may 18 – may 24

4/4 done · 14.0 mi planned · friday ruck added

·W6may 25 – may 31

2/3 done · 12.5 mi planned · first 35 lb introduction — long ruck moved to fri before travel (may 30 – jun 4)

·W7jun 1 – jun 7

1/2 done · 8.0 mi planned · travel may 30 – jun 4 (no rucking). reduced volume — tue/wed 35 lb sessions cancelled, long ruck shortened

·W8jun 8 – jun 14deload

2/3 done · 9.0 mi planned · deload week. travel jun 7 – 10 (hotel treadmill) — tue/wed on treadmill. sat shifted to 4 mi @ 35 lb as load touchpoint before w9

── block: consolidate ────────

✓W9jun 15 – jun 21

3/3 done · 14.0 mi planned · 35 lb becomes standard on tue + thu. long ruck on sat with a rest day before mon benchmark

✓W10jun 22 – jun 28peak

1/1 done · 10.0 mi planned · peak week — benchmark moved to mon before travel jun 24 – jul 7

⊘W11jun 29 – jul 5

rest week · travel jun 24 – jul 5; home jul 6. no rucking sessions

◀W12jul 6 – jul 12

now

0/5 done · 9.0 mi planned · pivot to fat-loss support: hold ruck load flat at 25 lb, add strength 2–3×/wk, frequency over intensity, zone 2 / hr-governed. nutrition drives the deficit. block starts tue jul 7

◯tue6:00a2 mi @ 25 lb · ~35 min
◯wed5:30pfull-body · ~25 minstrength
◯thu6:00a3 mi @ 25 lb · ~50 min
◯fri7:00a4 mi @ 25 lb · ~1h10
◯sat5:30pfull-body · ~25 minstrength
—sunrest

── block: peak ────────

◯W13jul 13 – jul 19

0/4 done · 9.5 mi planned · hold 25 lb — reps before load; 35 lb reintroduction deferred until after the cut. jul 17–19 unscheduled — next increment to be designed

◯W14jul 20 – jul 26

0/1 done · 6.0 mi planned · load benchmark deferred until body weight ≈ 225. rest of the week unscheduled pending the next training increment