# Deconstructing the 6 Week Plan

Written December 28, 2015

I finished my first 6 Week Plan last week, just before Christmas. Since then, I’ve been thinking about what to do next. The next PATHFINDER class doesn’t start until February, but I don’t quite have enough time for another 6 Week Plan, so I needed to find something to occupy the next month.

I decided to deconstruct the 6 Week Plan into some numerical values to see if I could make a “6 Week” Plan of any given length. As it turns out, *of course you can*.

## By the numbers

I ran through the 6 Week Plan and sorted each day into one or more of seven categories:

**Running**over any distance, including sprints**Core**work primarily focused on the abs and glutes**Rucking**over any distance, for any length of time**Full body**work that has strength exercises in multiple zones**Cardio**work that tests endurance**Upper body**work for strength in the back, shoulders, chest, and arms**R&R**for days off and stretching

After some opinionated decisions, I got running 15 times, core work 8 times, rucking 10 times, full body work 10 times, cardio 5 times, upper body work 4 times, and R&R 10 times.

If you throw some fudge at the numbers, you get a useful chart:

**3 parts running****2 parts core****2 parts rucking****2 parts full body work****2 parts R&R****1 part cardio****1 part upper body work**

## Making a plan

We’ve got an idea of how often each type of work should come up. We can put some simple rules down: At least two R&R days per week, and no rucking and running on the same day. Now we can put all of it together into a plan.

**Day 1**: Run, Core**Day 2**: Ruck, Full body**Day 3**: Run, Cardio, Upper body**Day 4**: R&R**Day 5**: Run, Full body**Day 6**: Ruck, Core**Day 7**: R&R

Want to slow it down? Only double-up work every other day.

Want to slow it down even more? Swap out day 3 for another R&R.