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.