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Workout Wednesday: Joanna Brown’s favourite track session

A race-prep track workout from Canadian short course speedster Joanna Brown.

Joanna Brown has been having the season of her life this year with two fourth place finishes at WTS races (including Stockholm on the weekend) and a national championship title, and part of her success this season comes from her ability to stay strong on the final leg of the triathlon with a fast run split.

We asked Brown to share her favourite track workout with us for Workout Wednesday this week.

“I’ll use one of my favourite pre-race workouts that we do often, its a variation on the Mona fartlek devised by marathoner Steve Moneghetti and his coach.”

  • 12 min warmup, 4 min build, 4 min easy, drills and strides.
  • 2 rounds of 0:15 on / 0:15 off / 0:30 on / 0:30 off / 0:45 on / 0:45 off / 1:00 on / 1:00 off / 0:45 on / 0:45 off / 0:30 on / 0:30 off / 0:15 on / 0:15 off
  • With 3 min rest in between
  • 10 min easy cool down

For athletes with fall races this season, this is a great session to do on a flat surface such as a track to get the legs primed and ready to go fast.