My favourite workout: Joanna Brown
As Joanna Brown heads to next weekend's New Plymouth world cup, she shares her favourite workout with us and details about her training.
Name: Joanna Brown
Coach: Craig Taylor
Current training location: Scottsdale, Arizona
I compete in: ITU (Continental Cup, World Cup, WTS) and XTERRA (Cross triathlon)
I typically train: 20 to 25 hours per week
My next race is: New Plymouth World Cup
My strength in the sport is: Being relentlessly positive
My weakness is: I cannot reveal this information
My favourite workout is: This workout that I’ve done on a few occasions with the amazing ladies of the Speed River Track club. I’m always absolutely knackered afterwards and spend a lot of time on the floor.
There are many different variations of this “pace change” workout but I’d say this one is my favourite.
- 15 min easy warm-up, then:
- 3 x (2 min prime with 1 min rest) (prime = whatever you need it to be on the day, getting your body ready for a hard effort. I usually build these)
- Main set: 3 x 2km continuous : (400 tempo/400 @ 5km race pace/800 tempo/400 @ 5km race pace).
- 4 – 5 min rest in between intervals.
- Cooldown: get home
My least favourite workout is: Days off
My best pro tip is: Bring toilet paper with you on runs in case of emergency. If you don’t need it, its a great way to make friends.