The 12-mile foot march standard
For the Expert Infantryman Badge, candidates must complete a 12-mile foot march in three hours or less carrying at least 35 lb of dry weight in the rucksack plus personal equipment and water (USAIS Pamphlet 350-6). The Expert Soldier Badge and Expert Field Medical Badge use a similar 12-mile, 3-hour march. That is an average of 15:00 per mile (9:19 per km).
Ruck pace chart
| Pace /mile | /km | mph | 4 mi | 6 mi | 12 mi | 20 km |
|---|---|---|---|---|---|---|
| 12:00 | 7:27 | 5.00 | 48:00 | 1:12:00 | 2:24:00 | 2:29:08 |
| 13:00 | 8:05 | 4.62 | 52:00 | 1:18:00 | 2:36:00 | 2:41:33 |
| 14:00 | 8:42 | 4.29 | 56:00 | 1:24:00 | 2:48:00 | 2:53:59 |
| 15:00 | 9:19 | 4.00 | 1:00:00 | 1:30:00 | 3:00:00 | 3:06:25 |
| 16:00 | 9:57 | 3.75 | 1:04:00 | 1:36:00 | 3:12:00 | 3:18:50 |
| 17:00 | 10:34 | 3.53 | 1:08:00 | 1:42:00 | 3:24:00 | 3:31:16 |
| 18:00 | 11:11 | 3.33 | 1:12:00 | 1:48:00 | 3:36:00 | 3:43:42 |
| 19:00 | 11:48 | 3.16 | 1:16:00 | 1:54:00 | 3:48:00 | 3:56:07 |
| 20:00 | 12:26 | 3.00 | 1:20:00 | 2:00:00 | 4:00:00 | 4:08:33 |
Walk or shuffle?
Most people power-walk at 15–17 minutes per mile with a ruck. If your walking pace is slower than your target, you need to shuffle-run part of the way. The calculator works out exactly how much: if you can walk 15:45/mi and shuffle 12:00/mi, a 3-hour 12-miler needs about 2.4 miles of running.
Training for a ruck march
- Build distance first, starting with a light ruck (10–20 lb) once or twice a week.
- Add weight gradually — increase load or distance each week, not both.
- Train in your march boots and socks and look after your feet.
- Practise the shuffle on flats and gentle downhills where it saves the most time.
Estimate the energy cost with the rucking calorie calculator; for unloaded intervals of running and walking see the run-walk calculator.
Last reviewed: September 2026 · Health disclaimer