12.14.13: AG Track @ 9:30
800m Run (rest 3:00)
400m Run (rest 3:00)
Finish with 800m Run
This is the workout that NXN Champion, Alexa Efraimson, ran leading up to the her amazing come from behind victory. We are giving ample rest after each run, so you will want to hit each of these at a hard pace. But you’ll also want to maintain consistency across the board. Meaning, you want to keep at the same mile pace for the 800 as the 400, and you want to be within :03 on the 400′s and within :05 on the 800′s. The last 800 should be your best effort.
The above video is of James Gallaugher, a 13-year-old Australian schoolboy, that just beat the 200m record for 13 year olds that was previously held by none other than Usain Bolt. The video is a relay race he was in where he overcame a 20m deficit in 100m to take the victory for his team.