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Lesson 1 - Pacing in Middle-Distance

Olympic Technique Mastery

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Year 6

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Athletics

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55 min

Big Question

How can we use pacing strategies to become more efficient runners over different distances?

Learning Objectives

To develop the ability to change pace and run at different tempos during middle-distance running
To sustain consistent pace over longer distances using strategic energy management
To understand how running technique differs between straights and bends on a track

Key Outcomes

Students will demonstrate controlled pacing over middle distances with consistent times
Students will apply different running strategies based on distance and energy management
Students will explain and demonstrate proper technique for running bends versus straight sections

Equipment & Resources Required

Cones

20-30

Mark out running circuit and relay changeover zones

Alternative: Markers, playground markers

Stopwatch

15 (1 per pair)

Distribute to timing partners before main activity

Alternative: Smartphone timers, digital watches

Relay Baton

6-8

One per team for relay activities

Alternative: Bean bags, tennis balls, foam tubes

Measuring Tapes

For marking out accurate distances

Alternative: Trundle wheel, marked measuring rope

Score Sheets

For recording lap times and assessment notes

Alternative: Tablet with recording app

Key Vocabulary

Pacing

Controlling your running speed to maintain energy throughout a race

Tempo

The speed or rhythm at which you run

Middle-distance

Running events typically between 400m and 1500m requiring both speed and endurance

Bend running

Running technique used on curved sections of a track

Lap time

The time taken to complete one circuit of the track

Skill Progression Pathway

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

Prior Learning

Basic running technique and start positions
Understanding of warm-up importance
Experience with relay running and baton passing

Current Skills

Pace control and tempo variation
Middle-distance running strategies
Bend running technique and body positioning

Next Steps

Advanced pacing for different racing distances
Competitive race tactics and positioning
Training programme design for endurance running

Milestone Indicators

Consistent lap times within 5-10 seconds across multiple attempts

Proper body lean and line-hugging on bends

Strategic energy management throughout longer distances

Key Teaching Points

Pace control is about efficiency, not just speed - emphasise sustainable effort over maximum speed
Bend technique requires body lean and inside line discipline - practice separately before combining with pace work
Strategic thinking in team events - encourage discussion and adaptation of tactics
Individual progress focus - celebrate personal improvement over comparison with others
Integration of skills under pressure - gradually increase challenge while maintaining technique quality
Self-monitoring awareness - teach students to recognise their own effort levels and adjust accordingly
Safety through gradual progression - always warm up properly and monitor for overexertion signs

Common Misconceptions

That fastest pace is always best - explain energy management and sustainability
That bend running is the same as straight running - demonstrate specific technique differences
That competition means abandoning strategy - emphasise smart racing over pure effort
That timing is about exact seconds - focus on consistency and personal improvement
That stronger students should do most work in teams - encourage equitable participation
That middle-distance is just slow sprinting - explain different energy systems and pacing

SEN Adaptations

ADHD

Shorter activity segments, clear role definitions, regular movement breaks, immediate feedback on progress

dyspraxia

Slower pace introduction, extra practice time for technique, simplified strategies, peer support systems

autism spectrum

Clear routine structure, visual schedule of activities, quiet zone available, consistent timing patterns

visual impairment

Use brightly coloured cones for circuit marking, provide verbal descriptions of track layout, assign sighted running partner for guidance

hearing impairment

Use visual signals for start/stop commands, provide written strategy sheets, use hand signals for timing

physical disability

Wheelchair racing versions of activities, shorter distances for reduced mobility, seated timing and coaching roles

Cross-Curricular Links

Maths

Timing activities, calculating pace differences, measuring distances, analysing performance data and lap time statistics

Science

Understanding energy systems in the body, forces and motion in bend running, cardiovascular response to sustained exercise

Geography

Map reading skills for understanding racing circuits, directions and positioning on tracks, compass work

PSHE

Goal setting and personal achievement, resilience during challenging activities, teamwork and cooperation in relay racing

Teacher Guidance

Positioning

Central position with clear sight lines to entire circuit, moving to provide individual feedback during activities

Observation Focus

Pace consistency, technique on bends, strategic thinking, team cooperation, signs of fatigue

Intervention Points

["Step in if students showing signs of overexertion", "Provide individual coaching for technique difficulties", "Facilitate team discussions if strategy conflicts arise"]

Demonstration Notes

Use clear, exaggerated movements for technique demonstration, provide multiple examples of pacing strategies, show both correct and incorrect bend technique for comparison

Verbal Cues

•'Feel your pace, don't fight it!'
•'Lean into the bend, hug that line!'
•'Think strategy, not just speed!'
•'Control your breathing!'

Safety Considerations

Space & Surface Requirements

Space Requirements

Large outdoor area minimum 50m x 30m for circuit creation, or access to school athletics track

Surface Check

Even, non-slip surface free from holes or debris that could cause injury during sustained running

Equipment Safety

Safety Checks

•Check cones are stable and visible
•Ensure stopwatches are working properly
•Verify relay batons have no sharp edges or damage

Risk Management

Key Risks

•Overexertion during sustained running activities
•Collisions during relay races and circuit running
•Trips and falls on uneven surfaces
•Heat exhaustion during extended physical activity

Risk Mitigation

•Progressive warm-up to prepare bodies for sustained effort
•Clear spacing between teams and runners
•Regular monitoring for signs of fatigue or distress
•Adequate rest periods between intense activities
•Emphasis on personal pace rather than competition

Supervision & Emergency Procedures

Supervision Points

•Position to observe the entire circuit
•Monitor bend sections for proper technique and safety
•Watch for signs of overexertion during middle-distance work
•Ensure proper hydration opportunities

Emergency Procedures

Stop activity immediately if injury occurs, assess situation, provide appropriate first aid, call for additional support if needed