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.