A pacing exercise that teaches runners how much energy they need to sustain different paces and trains the body to control and respond to changes in speed
Tags: middle school, pacing
- Discuss the differences between various paces and take a few minutes as a team to come up with playful scenarios to help runners relate to the different paces (e.g. a sprint scenario could be "running for the bus!")
- Have runners begin jogging.
- Periodically call out different pace scenarios and have runners adjust their speed accordingly.
- Include four or more paces covering at least a walk, jog, run, and sprint.
- Call each pace multiple times and vary the length of time you have runners maintain a given pace.
Be practical about how often you call each pace and how long you have each pace last. Here are suggested guidelines:
- Sprints segments: 10 -20 seconds
- Running and jogging segments: 30 seconds-3 minutes
- Walking segments: 15 seconds-1 minute
- Spend most of the time on jogging and running
- Space out the sprints to allow for sufficient recovery
- Have runners maintain each pace until you call out the next one.
- Don't expect the group to stay together. Some runners will end up covering more distance than others, which is fine.
- After the run, talk to your runners about how it felt to run the different paces and distances.
- As the main workout (20-30 minutes)
- Or as a complementary training activity (10-15 minutes)
You Need: A track or looped course where all runners are within earshot
- Helps runners learn how much energy they need to sustain different paces
- Trains the body to control and respond to changes in speed