Originally Posted by Todd Taylor
Decided I need to incorporate some running, swimming, rucking into my workouts. I like to have perceivable goals. Is there a chart or something I can reference for this like there is for weightlifting.
Example below but not what I follow just quickly typed.
20-30 years old twice your weight for squats
50-60 years old 40 reps for Dips
As for rucking, you can use the Infantry standard of 12 miles in 3 hours with 35# load, or general Army 12 miles in 4.....Of course you can scale distance, load and/or time.
I don't swim so I cannot offer any advice.