Sled Pushing and Dragging

12-week starter plan

Two sessions a week.

1. Week 12 sessions: 3 pushes or drags of 10 metres with 90 seconds rest
2. Week 22 sessions: 4 pushes or drags of 12 metres with 90 seconds rest
3. Week 32 sessions: 5 pushes or drags of 14 metres with 90 seconds rest
4. Week 42 sessions: 5 pushes or drags of 14 metres with 90 seconds rest
5. Week 52 sessions: 6 pushes or drags of 16 metres with 90 seconds rest
6. Week 62 sessions: 7 pushes or drags of 18 metres with 90 seconds rest
7. Week 72 sessions: 8 pushes or drags of 20 metres with 90 seconds rest
8. Week 82 sessions: 8 pushes or drags of 20 metres with 90 seconds rest
9. Week 92 sessions: 8 pushes or drags of 22 metres with 90 seconds rest
10. Week 102 sessions: 8 pushes or drags of 24 metres with 90 seconds rest
11. Week 112 sessions: 8 pushes or drags of 26 metres with 90 seconds rest
12. Week 122 sessions: 8 pushes or drags of 26 metres with 90 seconds rest

Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.

Calories and weekly minutes

Enter your details for a rough estimate. Based on about 7 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.

Tips and common mistakes

Kit and cost

Moderate Approximate UK prices.

• A sled (gym or about £80 to £200)
• Turf or flat ground
• Flat shoes

Frequently asked questions