How to Train for the GORUCK?

Since signing up for the GORUCK Challenge a little more then a month ago, I've been doing a lot of runs with a lightly-loaded backpack, but I've known that I would need a more structured training regimen to get me where I want to be. So I set out to develop a 12-week workout program to help guide me through my training.

The GRC is not a competitive event, but it is absolutely a test of strength and endurance. With that in mind, my goals for the program are:

1. Develop functional strength in my legs and upper body. I'll need this for lifting "coupons," logs, or carrying my fellow GORUCKers
2. Increase running stamina / endurance. This will come in handy when we're doing Indian sprints with 35 lb packs.
3. Focus on stabilizer and core muscles to prevent injury.

That last point - injury prevention - is a huge priority for me. During the challenge, we're going to have a combination of extreme fatigue, physical stress, and awkward/unnatural motions (such as hoisting a log over our heads) that could be very taxing on muscles and joints. I expect to get some bumps and bruises, and be sore afterwards, but getting any kind of serious injury would really ruin the experience and make me feel like a macho chump for attempting the Challenge.

With these goals in mind, I built a workout plan for each of the above elements, then combined them into a realistic weekly schedule.