Workout of the Day


3 x 300m, 3 x 150m


300m: 46, 45, 44
150m: 20.9, 20.6, 20.2

Recovery: n/a

Shannon Rowbury — Early June, 2009


Context & Details 

I aim to always be learning. And in the spirit of being a student of the sport, I often go back and review workouts from 10, 15, 20 years ago from a variety of credible sources.

Some of the early era workout videos are pure gold. They were raw and potent with quality content.

Sure, I might be biased because Ryan Fenton, the force behind the early content, is a man I'm lucky to call a friend. But he also happens to be one of the best human beings in the track & field industry and has an amazing on camera rapport with the athletes he interviews. He is able to extract insights from athletes that few others can.

Ryan does a fine job picking Shannon's brain in this video and uncovering her thought process and mindset during the 3 x 300m, 3 x 150m workout. It was filmed before she ran at the Pre Classic in 2009 and roughly 10 months after she ran 4:00 for 1500m in the summer of 2008.

Again, I encourage you to take the 8 minutes to watch this timeless Workout Video #22 from Flotrack. Hopefully, like me, you find one or two things of value.


Any questions? I'm happy to answer. You can send me a Direct Message on Twitter or email me at

Thx //  jm

Jonathan Marcus