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Lesson 5 - Pacing and Running for Distance

Sprint to Strategy: Building Running Excellence Through Technique and Tactics

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Year 5

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Athletics

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Big Question

How can we pace ourselves to run efficiently over longer distances without stopping?

Learning Objectives

To explore the concept of pacing when running for distance
To learn correct running technique for distance running
To understand the difference between sprinting and distance running strategies

Key Outcomes

Students will be able to pace themselves over 130 seconds without stopping
Students will demonstrate correct distance running technique with appropriate arm and leg action
Students will understand why pacing is essential for endurance running

Equipment & Resources Required

Cones

20-30 cones

Place at 10-metre intervals around circular track

Alternative: Markers, bean bags, or sports dots

Stopwatch

2-3 stopwatches

One per group or teacher-controlled central timing

Alternative: Smartphone timer apps, large display timer

Measuring Tapes

1 x 30m tape

For accurate 10m spacing of cones

Alternative: Trundle wheel, pre-measured school playground markings

Sun Markers

1 set

For recording scores and calculations during activities

Alternative: Clipboard with paper, students' recording sheets

Key Vocabulary

Pacing

Running at a consistent, sustainable speed to conserve energy over longer distances

Distance running technique

Efficient running form with head up, relaxed arms, and light footfall for longer distances

Endurance

The ability to sustain physical effort over an extended period of time

False start

Beginning a race before the official start signal, resulting in disqualification

Springy footfall

Landing lightly on the balls of the feet to reduce impact and maintain energy

Skill Progression Pathway

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

Prior Learning

Basic running technique from previous athletics lessons
Understanding of start positions and basic race rules
Experience with short-distance running activities

Current Skills

Distance running technique with correct posture
Pacing strategies for longer distances
Partner observation and feedback skills

Next Steps

Advanced pacing strategies for different distances
Competitive distance running events
Training principles for endurance improvement

Milestone Indicators

Maintains consistent pace without walking breaks

Demonstrates efficient running form throughout activity

Provides accurate feedback on partner's pacing performance

Key Teaching Points

Pacing is essential for distance running - sprinting pace cannot be sustained over longer distances
Proper distance running technique includes head up, relaxed arms, and light footfall on balls of feet
Target setting should be realistic and based on calculated pacing rather than wishful thinking
Peer coaching and support significantly improve individual performance and learning outcomes
Technique tends to deteriorate when tired - maintaining form under fatigue is a key skill
The relationship between effort, time, and distance can be explored through mathematical calculations
Mental resilience and determination are as important as physical technique for distance running success

Common Misconceptions

Students thinking they can maintain sprint pace indefinitely - address through practical demonstration
Believing that running fast at the start saves time overall - show how early fatigue leads to slower overall performance
Misconception that distance running doesn't require technique - emphasise efficiency and energy conservation
Thinking that looking down helps with balance - explain how head position affects posture and breathing
Assuming that helping partners is cheating - reinforce that peer support enhances everyone's learning and performance

SEN Adaptations

ADHD

Break activities into shorter segments, provide clear boundaries and structure, use movement and variety to maintain engagement

dyspraxia

Allow additional practice time for technique, provide simplified instruction sequences, use larger targets and shorter distances initially

autism spectrum

Provide clear visual schedule of lesson activities, establish quiet recovery zones, use consistent routines and timing signals

visual impairment

Use brightly coloured cones, provide verbal descriptions of track layout, implement buddy system for guidance during running

hearing impairment

Use visual signals for start/stop, provide written instruction cards, ensure face-to-face communication for instructions

physical disability

Adapt distances and targets to individual capabilities, provide wheelchair-accessible alternatives, modify technique requirements as appropriate

Cross-Curricular Links

Maths

Calculating targets by multiplication, measuring distances, timing activities, working with averages and percentages

Science

Understanding body systems during exercise, effects of sustained activity on heart rate and breathing, energy expenditure concepts

Geography

Mapping running routes, understanding scale and distance, directional awareness during track activities

PSHE

Goal-setting and achievement, supporting others, resilience when facing challenges, healthy lifestyle choices

Teacher Guidance

Positioning

Stand at centre of circular track for maximum visibility of all students during running activities

Observation Focus

Watch for correct pacing application, effective peer support, and signs of over-exertion

Intervention Points

Step in if students are over-exerting, not following pacing advice, or if peer support breaks down

Demonstration Notes

Use exaggerated contrasts between correct and incorrect technique, involve students in demonstrations to reinforce learning

Verbal Cues

•'Steady pace, save energy for the full distance!'
•'Remember your target - pace yourself to achieve it!'
•'Great coaching - keep supporting your partner!'
•'Focus on technique, especially when you're getting tired!'

Safety Considerations

Space & Surface Requirements

Space Requirements

Minimum 40m x 40m outdoor area for circular track setup, clear of obstacles and hazards

Surface Check

Flat, even surface free from holes, debris, or slippery areas that could cause falls during running

Equipment Safety

Safety Checks

•Cones placed securely and checked for damage or sharp edges
•Adequate spacing between cones to prevent collisions
•Stopwatch functioning correctly for accurate timing

Risk Management

Key Risks

•Over-exertion during sustained running activities
•Collisions between students during track running
•Falls due to surface conditions or rushing
•Breathing difficulties in students with asthma or other conditions

Risk Mitigation

•Clear instructions about pacing to prevent over-exertion
•Adequate spacing between runners on track
•Progressive intensity increase throughout lesson
•Regular monitoring for signs of distress or fatigue
•Immediate access to water and first aid if required

Supervision & Emergency Procedures

Supervision Points

•Position for clear view of entire track during running activities
•Monitor high-intensity phases closely for student welfare
•Be alert to students pushing beyond safe limits
•Watch for technique breakdown that might lead to injury

Emergency Procedures

Stop all activity immediately if injury occurs, assess situation, provide appropriate first aid, and follow school emergency protocols