Name: Playbook - Jake Stapleton - 6.0 Mile Run + Heavy Legs
Uploaded: 2023-03-07T13:11:44.479Z
Duration: 60 min
Description: 6.0 Mile Run + Heavy Legs

Today’s workout consists of a 6.0 Mile Run + a heavy leg day!

Your run should consist of the following splits:

[Mile 1] - Easy Pace (less than your base)
[Mile 2] - Base Pace
[Mile 3-5] - Race/Push Pace 
[Mile 6] - Easy Pace (less than your base)

6.0 Mile Run

Reps are per side for isometric movements (ex: 10 reps = 10 on left side, 10 on right side)

Staggered Kettlebell Goblet Squats

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

Hip Adduction

6.0 Mile Run + Heavy Legs

W5/D2 - 8.0 Mile Run

W5/D1 - Full Body Strength

W4/D7 - Active Recovery / Rest

W4/D6 - Pull Strength

W4/D5 - 10 Mile Run

W4/D4 - 3.0 Mile Race Pace + Push Strength

W4/D3 - 30 Minute EMOM

W4/D2 - 8.0 Mile Run + Push Strength

W4/D1 - 30 Minute Zone 2 & 3 Run + Pull Strength

W3/D7 - Rest

W3/D6 - 6.0 Mile Run @ Race Speed + Kettlebell Strength Flow

W3/D5 - 8.0 Mile Run + Accessory Legs

W3/D4 - Shoulders + Core

W3/D3 - 100m MAX Repeats + Push Strength

W3/D2 - 8.0 Mile Run - Easy

W3/D1 - Horsepower Hamstrings

Interval Speed Work + Heavy Pull Day

Rest & Recover

4.0 Mile Run + Arms

Speed Work + Leg Strength

Oscar

7.0 Mile Run + Back/Pull Strength

Full Body Kettlebell Strength

Push Strength

Arms + Shoulders

7.0 Mile Run + Pull Strength

5.0 Mile Run + Kettlebell Leg Strength

Hamstring Strength

Heavy Push Strength

6.0 Mile Run + Heavy Legs

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