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Lesson 6 - Pacing and Distance Running Tactics

From Sprint Technique to Strategic Distance Running

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Year 3

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Athletics

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Big Question

How can smart pacing help me run further and faster than simply sprinting?

Learning Objectives

Understand and apply pacing tactics when running for distance
Demonstrate effective running technique for endurance events
Work collaboratively in teams to plan and execute race tactics

Key Outcomes

Students will be able to pace themselves over multiple laps maintaining consistent speed
Students will understand the consequences of poor pacing decisions in distance running
Students will apply tactical thinking to team relay races over longer distances

Equipment & Resources Required

Cones

20-30

Create circular track approximately 100m circumference

Alternative: Markers, bean bags, or playground markings

Balls

6-8

One per team for identification during relay

Alternative: Tennis balls, quoits, or coloured bands

Stopwatch

1-2

For timing activities and giving pace feedback

Alternative: Smartphone timer or sports watch

Bibs

To identify teams during activities

Alternative: Different coloured PE shirts

Key Vocabulary

Pacing

Running at a steady, controlled speed to conserve energy for the entire distance

Endurance

The ability to keep going for a long time without getting too tired

Tactics

Plans and strategies used to improve performance in a race

False start

Starting the race before the signal is given

Sprint finish

Running as fast as possible in the final part of a race

Skill Progression Pathway

Understanding where pupils are coming from and where they're going

Prior Learning

Basic running technique with arms and legs
Understanding of sprinting vs jogging
Experience with short distance running

Current Skills

Pacing over longer distances
Tactical awareness in running
Team collaboration in relay running

Next Steps

Advanced pacing strategies
Understanding heart rate and effort levels
Competitive race tactics

Milestone Indicators

Consistent pace maintained over multiple laps

Strategic thinking applied to race situations

Effective communication during team events

Key Teaching Points

Pacing means running at a steady, controlled speed to conserve energy for the entire distance
Good tactics in distance running include steady pace followed by sprint finish
Sprinting too early in a distance race leads to fatigue and poor overall performance
Team success depends on tactical planning and playing to individual strengths
Consistent pace is more important than top speed in endurance events
Effective communication and feedback help improve individual and team performance
Running technique should emphasise head up, pumping arms, and light footwork

Common Misconceptions

Students think the fastest runner always wins distance races - explain that tactics and pacing often beat pure speed
Children believe they should run as fast as possible throughout - demonstrate energy conservation principles
Students assume distance running is just about fitness - emphasise tactical and strategic elements
Students think team relay is just about individual speed - highlight planning and coordination importance
Children believe they can sprint for longer with practice - explain physiological limits of anaerobic exercise

SEN Adaptations

ADHD

Shorter activity segments, clear roles in team events, immediate feedback on performance, movement breaks between instruction phases

dyspraxia

Extended practice time for relay handovers, simplified track layout, larger batons for easier handling, partner support for coordination

autism spectrum

Clear structured routine for each race, visual schedule of activities, quiet reflection time between races, predictable track layout

visual impairment

Use bright coloured markers for track boundaries, verbal descriptions of tactics, buddy system for guidance around track

hearing impairment

Clear visual demonstrations of tactics, written strategy cards, use hand signals for race starts and instructions

physical disability

Adapted distances based on ability, wheelchair racing options, modified relay handovers, focus on strategic planning role

Cross-Curricular Links

Maths

Timing activities, calculating average speeds, measuring track distances, counting laps and planning team strategies

Science

Understanding heart rate changes, energy systems in the body, effects of exercise on breathing, force and motion in running

Geography

Understanding distance and scale, mapping running routes, studying athletics around the world

PSHE

Team cooperation, perseverance through challenge, setting personal goals, supporting others

Teacher Guidance

Positioning

Move around track perimeter to observe all students, focus on changeover zones during relays

Observation Focus

Watch for consistent pacing, proper running technique, and tactical decision-making

Intervention Points

Step in if students showing signs of overexertion, poor tactics, or unsafe relay techniques

Demonstration Notes

Show clear contrast between good and poor pacing, exaggerate movements for visibility, use stopwatch to demonstrate timing

Verbal Cues

•'Keep that steady pace!'
•'Save energy for later!'
•'Think about your tactic!'
•'Head up, arms pumping!'

Safety Considerations

Space & Surface Requirements

Space Requirements

Minimum 80m x 40m outdoor area or large sports hall for circular track

Surface Check

Even, non-slip surface free from holes, debris, or obstacles

Equipment Safety

Safety Checks

•Cones securely positioned and visible
•Batons/markers checked for damage or sharp edges
•Track boundaries clearly marked to prevent collisions

Risk Management

Key Risks

•Overexertion during longer distance running
•Collisions during relay changeovers
•Dehydration in warm weather
•Falls due to fatigue or poor surface

Risk Mitigation

•Progressive build-up from shorter to longer distances
•Clear changeover zones marked for team races
•Regular monitoring of students for signs of fatigue
•Water breaks available between activities
•Emphasis on individual pace rather than competition

Supervision & Emergency Procedures

Supervision Points

•Position to observe full track area
•Monitor relay changeover zones closely
•Watch for students pushing beyond safe limits
•Ensure adequate rest between high-intensity activities

Emergency Procedures

Stop activity immediately if injury occurs, assess severity, provide appropriate first aid, have emergency contact information available