One of the most difficult things during an off road ruck is to maintain pace. That is today’s focus. Try to utilize a trail with multiple surfaces and gradient changes. Up and down hill speed shifts are important in training. Keep an eye on your watch and check your pacing every 400m or so to stay on track.
I recommend finding music with a beat that matches your step cadence that would best suit your planned pace.
Put a lot of work into mobility after the ruck. Really hit that posterior chain and don’t forget to roll out your plantar fascia with a lacrosse or golf ball.