What are the Norwegian Ruck March standards?
For men, Norwegian Ruck March standards are to complete an 18.6 mile (30km) march in 4 hours and 30 minutes, and they must do so with at least 25 pounds in their ruck bag. Women have 4 hours and 50 minutes to complete the same distance and weight. This is a tough pace that requires you ruck at a pace of 4.2 miles per hour through the duration of the march.
Less than half of the people who start the Norwegian Ruck March end up qualifying for the badge.
Think you’re up for a new challenge?
One of the toughest rucking challenges that’s regularly hosted by the military is the Norwegian Ruck March.
It’s a test that evolved from the need to move armies long distances in a short amount of time. Now, it’s a test of mental toughness, grit, and stamina.
I’m going to break down the standards and explain what you need to do now so you can be ready to take on the Norwegian Ruck March.
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Norwegian Ruck March Standards Explained
The Norwegian Ruck March has been a military training exercise since WWI, so the guidelines were tailored specifically to young men between the ages of 18 and 34.
But there have been a few changes to include service-women as well as other age groups because this endurance test is also popular with civilians.
The standard length of the Norwegian Ruck March is 18.6 miles, or 30km. And it’s not just the distance—you also have to complete the march in a certain time limit with at least 25 pounds in your rucksack.
Here are the time standards:
| Age Group | Men | Women |
| 18-34 | 4h30m | 4h50m |
| 35-42 | 4h35m | 5h0m |
| 43-49 | 4h40m | 5h15m |
| 50-54 | 4h50m | 5h30m |
| 55-59 | 5h0m | 5h45m |
| 60+ | 5h15m | 6h0m |
For men ages 18-34, you need to keep an average pace of 4.2 miles per hour throughout the duration of the march.
While it’s relatively easy to keep a 4.2 mph pace for a few miles, expect to push your endurance on this march because it can feel unrelenting toward the end.
What is the Norwegian Ruck March Badge?
If you’re able to complete the Norwegian Ruck March (18.6 miles, 25 pounds, in 4 hours and 30 minutes or less), you get a Norwegian Ruck March Bronze Badge.
If you complete two Norwegian Ruck Marches, you graduate to the Silver. And if you complete five, you get a Gold Norwegian Ruck March Badge.
You’re only able to earn one badge per year, or “successfully complete” the challenge once per year.
But if you’re able to attempt the Norwegian Ruck March as many times as you’d like every year. So if you fail on your first try, you can always sign up for the next test and attempt it again.
If you pass the test your first try, you won’t be able to get the Silver badge until the following year. The Gold Norwegian Ruck March badge takes 5 years to complete (one successful march per year).
History of the Norwegian Ruck March
How did the Norwegian Ruck March get started? Well, in World War I, Norway was concerned with the speed of their armies.
They implemented a fitness test to have their service members cover 30km of ground in four and a half hours. They needed to complete this task with their standard gear, which weighed about 25 pounds. And at the time, they also had to carry their rifles, though that’s no longer a requirement.
The badges are actually given by the Norwegian embassy, and they meet US military uniform standards as well, so soldiers who complete the Norwegian Ruck March are allowed to wear the badge.
How Often Do People Finish a Norwegian Ruck March?
Some bases share the data on who starts, finishes, and qualifies for the Norwegian Ruck March badge.
I pulled together numbers from several years and here’s how it breaks down:
- 71% complete the march
- 45% qualify for the badge
So less than half of those who attempt the Norwegian Ruck March actually finish in time. Most who attempt (71%) are able to grit through the blisters and aches to finish, but many aren’t able to keep that intense 4.2 mph pace.
How to Train for a Norwegian Ruck March
The Norwegian Ruck March isn’t your normal Saturday morning stroll. You have to keep that 4.2 mph pace through the entire 18.6 mile track. And as your feet start to wear down, that gets tougher and tougher.
Plan for blisters, sore achilles and ankles, burning muscles (mainly the traps and back), and intense demands on your lung capacity.
This march is just as tough mentally as it is physically.
So how should you prepare if you want to pass the Norwegian Ruck March on your first go?
You’ll want to build 3 main categories: muscle strength, cardiovascular endurance, and getting the proper gear (mainly good socks and boots—more on that below).
Get familiar with how a 5pmh and 4mph pace feel like. You’ll want to train rucking at 5mph. Most people consider 5mph at the top end of the “power walking” speed spectrum. So you’ll be rucking at a quick pace.
If you can tackle the first 5-6 miles at that pace and still have gas left in the tank, you’re set up for success.
So try some 5-10 mile rucks with 25 pounds, and see if you can keep that 5mph pace throughout. That’ll be a tough challenge all on its own.
You’ll get that burning in your chest and really push your lung capacity and cardio endurance. Do several of these fast rucks before your big day.
I also recommend training heavy as well. Throw on 50 pounds or more in your ruck and try a few 5-10 mile rucks going at a 4mph or even a 3.5mph pace.
This will build your stabilizer muscles and get your legs, core, and back used to a large volume of weight.
Generally, I’d say if you can complete a 10 mile ruck with 25 pounds maintaining a 5mph pace, and you can also complete a 10 mile ruck with 50 pounds maintaining a 4 mph pace, you’ll most likely be able to earn the Norwegian Ruck March badge.
But there’s one last element that can still throw you off, even if your body is ready for the challenge.
Equipment You Need for a Norwegian Ruck March
Great socks are an unsung hero in rucking. Stay away from polyester socks, and if you can avoid cotton, do so.
Merino wool socks are the best socks you can get, even in the middle of summer. Merino wool is the best sweat wicking fabric available for socks, and they’ll keep your feet dry as the miles pile up.
If you ruck in cotton or especially polyester, there’s a good chance the moisture on your feet will create extra friction, which can lead to painful blisters. A bad blister on mile 6 can become too much to bear when you’re at mile 12.
So don’t let a bad pair of socks stop you from completing the challenge.
Also, make sure your boots are fully broken in by the time you start this challenge. You can start training with a new pair of boots if you like, but you’re going to get the most effective training if you also wear broken-in boots you’re comfortable with.
Any AR-670-1 compliant boot is appropriate for the Norwegian Ruck March. If you’re a civilian and you’d like to complete the NRM, you can wear hiking boots or any rucking boots you like.
Ready to Ruck Like a Norwegian?
Less than half of recruits who attempt the Norwegian Ruck March complete the challenge in time.
Think about that: a lot of tough young men and women fail this test every year. So it’s no easy feat.
But with proper and intense training, plus a few essential pieces of gear, you’ll be ready to earn the badge.
And if you’re just doing it for fun, well, you’re my kind of crazy. I appreciate those who want to push themselves to their limits, just to find the point where they want to give up—and then keep going.
FAQs
Is the Norwegian Ruck March hard?
Yes, the Norwegian Ruck March is one of the most difficult foreign military badges you can earn. The most difficult aspect is keeping the 4.2 mph pace for the full 18.6 miles. It’s a long march, and while 25 pounds might not seem like a lot, it can stop you from keeping that quick pace throughout the entire course.
Can I wear the Norwegian Ruck March badge?
Service members who complete the Norwegian Ruck March in the given amount of time can wear the Norwegian Ruck March badge (either bronze, silver, or gold). It’s considered AR-600 compliant. I don’t recommend civilians wear the badge if they complete the challenge.
How heavy is a ruck for the Norwegian foot march?
11kg is the official weight, which is equal to 24 pounds. The US military has rounded that up to 25 pounds in most cases.
Can civilians do the Norwegian Ruck March?
There are several events where civilians can participate in a Norwegian Ruck March—they’re often hosted by military bases in coordination for some form of charity.
William Barton
I ruck to build strength and endurance. Since I've started rucking, I've used this amazing hobby to see trails across the US. But nothing beats a ruck near my home in North Carolina.
Build your strength and endurance in only 8 weeks with my rucking transformation guide.