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Lesson 6 - Distance Running Tactics and Pacing

From Sprint Technique to Distance Strategy: A Complete Running Journey

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Year 6

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Athletics

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Big Question

How can intelligent pacing and tactical thinking make you a better distance runner?

Learning Objectives

To understand and apply effective pacing strategies in distance running
To demonstrate tactical awareness when competing in relay team events
To maintain efficient running technique over sustained periods

Key Outcomes

Students will pace themselves effectively over multiple laps maintaining consistent speed
Students will work collaboratively to develop and execute team racing tactics
Students will understand the physiological consequences of poor pacing decisions

Equipment & Resources Required

Cones

20-30

Create circular track approximately 100-150 metres circumference

Alternative: Markers, chalk, painted lines

Relay Baton

6-8

One per team for identification during relay races

Alternative: Bean bags, tennis balls, coloured bands

Stopwatch

2-3

For timing laps and overall race times

Alternative: Phone timers, wall clock with second hand

Bibs

Different colours for each team identification

Alternative: Coloured tape, team cards

Key Vocabulary

Pacing

Controlling your speed to maintain energy throughout a race

Endurance

The ability to maintain physical effort over extended periods

Sprint finish

Using remaining energy for a fast final section of the race

Tactics

Strategic decisions made during competition to improve performance

False start

Beginning to run before the official start signal

Skill Progression Pathway

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

Prior Learning

Basic running technique with arms, legs, and body position
Understanding of sprinting vs jogging differences
Experience of running for short distances continuously

Current Skills

Pacing strategies for distance running
Tactical awareness in competitive situations
Team coordination and communication during races

Next Steps

Advanced race tactics including surges and kicks
Training methods for building endurance
Leadership skills in competitive athletics

Milestone Indicators

Maintains consistent lap times across multiple laps

Makes tactical decisions during races

Provides constructive feedback to teammates

Key Teaching Points

Distance running success requires both physical fitness and tactical intelligence
Pacing is about energy management - saving energy for when you need it most
Observing other runners helps you make better tactical decisions
Team tactics require clear communication and strategic thinking
Good runners adapt their strategy based on race situations
Efficient running technique becomes more important when tired
Smart tactical thinking can overcome pure speed advantages

Common Misconceptions

Faster is always better - correct with understanding of energy systems and pacing
Only the strongest runner matters in team events - emphasise strategic use of all team members
Tactics are only for elite athletes - show how strategy benefits runners of all abilities
You can't change your race plan once started - demonstrate tactical flexibility
Distance running is just about fitness - highlight the mental and tactical components

SEN Adaptations

ADHD

Shorter race segments, clear focus points for observation, regular tactical check-ins, movement breaks between activities

dyspraxia

Simplified changeover techniques, extra practice time for tactical concepts, buddy support for complex instructions

autism spectrum

Clear structure for each race format, visual strategy planning sheets, quiet zones available, predictable routines

visual impairment

Use guide ropes around track, verbal race position updates, buddy system for safety, clear audio signals for changeovers

hearing impairment

Visual start signals, hand signals for tactical instructions, written strategy cards, clear demonstrations of all concepts

physical disability

Wheelchair racing adaptations, modified distances, seated strategy roles, alternative ways to contribute to team success

Cross-Curricular Links

Science

Understanding energy systems, heart rate response to exercise, efficiency of movement, physiological effects of different intensities

Geography

Understanding distances, mapping circular routes, spatial awareness in team positioning

Mathematics

Calculating lap times, measuring distances, analysing pace data, understanding averages and consistency

PSHE

Leadership skills in team strategy, resilience when tactics don't work, communication under pressure

Teacher Guidance

Positioning

Move around track perimeter to observe all students, position at changeover zones during relay races

Observation Focus

Monitor pacing consistency, tactical decision-making, team communication, and running technique maintenance

Intervention Points

Step in if students abandon tactics due to competitive pressure, correct unsafe changeover techniques, provide tactical prompts if teams struggle with strategy

Demonstration Notes

Use contrasting examples throughout - show sprint vs pace starts, demonstrate fatigue effects, model strategic thinking processes

Verbal Cues

•'Remember your pace!' when students start too fast
•'Think tactics!' during competitive moments
•'Trust your plan!' when teams waver from strategy
•'Steady rhythm!' for consistent pacing

Safety Considerations

Space & Surface Requirements

Space Requirements

Minimum 40m x 40m clear area for circular track setup plus surrounding safety zone

Surface Check

Dry, even surface free from holes, debris, or slippery areas

Equipment Safety

Safety Checks

•Check cones are stable and have no sharp edges
•Ensure batons are smooth and appropriate size for hands
•Verify bibs/bands do not restrict movement or vision

Risk Management

Key Risks

•Overexertion during multiple racing efforts
•Collisions during changeovers or passing
•Falls due to fatigue or poor surface conditions

Risk Mitigation

•Monitor heart rates and provide adequate rest between races
•Clear changeover zones and protocols established
•Progressive build-up of intensity throughout lesson
•Emphasis on controlled movement rather than maximum speed

Supervision & Emergency Procedures

Supervision Points

•Position for clear view of entire track during races
•Monitor changeover areas for safe baton passing
•Watch for signs of overexertion in individual students

Emergency Procedures

Stop activity immediately if injury occurs, assess need for first aid, ensure other students remain safely positioned