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