Lesson 1 - Pace Control and Sustained Running
Technical Skills Development
•Year 7
•Athletics
•Start Planning Better PE Lessons
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How can controlling your pace help you run further and faster?
Learning Objectives
- Develop ability to change pace and run at different tempos
- Learn to sustain pace over longer distances
- Understand pacing strategies for different race distances
Key Outcomes
- Students will demonstrate consistent pace control over one lap
- Students will show improved time management in longer distance running
- Students will apply tactical pacing strategies in competitive situations
Equipment & Resources Required
Mark large circular track approximately 200m circumference
Alternative: Markers, chalk lines, or natural boundaries
Ensure all timing devices are reset and functioning
Alternative: Mobile phone timer apps, digital watches
Check batons are safe with no sharp edges
Alternative: Tennis balls, bean bags, or cardboard tubes
Pre-prepared with spaces for multiple time recordings
Alternative: Students can record times on hands or remember
Key Vocabulary
The speed at which you run, measured as time per distance
The rhythm and rate of your running movement
The ability to sustain physical effort over extended periods
Maintaining consistent effort and technique over time
A planned approach to distributing effort throughout a race
The time taken to complete a specific section of a race
Skill Progression Pathway
Understanding where pupils are coming from and where they're going
Prior Learning
- Basic running technique and safety awareness
- Understanding of start and finish commands
- Experience working in pairs and small groups
Current Skills
- Pace control and tempo variation
- Sustained running over longer distances
- Strategic thinking in race situations
- Use of timing equipment for performance analysis
Next Steps
- Advanced pacing strategies for different race types
- Training methods for endurance improvement
- Relay racing techniques and team tactics
Milestone Indicators
Key Teaching Points
- Pace control is about consistency and planning, not just speed
- Sustained running requires strategic thinking about energy distribution
- Timing and measurement skills are essential for athletic development
- Teamwork and individual achievement can work together in athletics
- Progressive challenge builds confidence and ability safely
- Competition should enhance learning, not replace skill development
- Every student can improve their personal performance with practice
Common Misconceptions
- Misconception: 'Fastest pace is always best' - Correction: 'Controlled pace allows better performance over distance'
- Misconception: 'Good runners don't need to plan their pace' - Correction: 'Even elite athletes use careful pacing strategies'
- Misconception: 'Timing is just about pressing buttons' - Correction: 'Accurate timing requires concentration and technique'
- Misconception: 'Athletics is only for naturally fast runners' - Correction: 'Athletics develops many skills including strategy, teamwork and personal improvement'
- Misconception: 'Relay racing is just about speed' - Correction: 'Successful relays require planning, communication and technique'
SEN Adaptations
ADHD
- Clear boundaries and expectations, regular positive feedback, movement breaks between activities
dyspraxia
- Extra practice with timing equipment, simplified relay passing, focus on personal improvement rather than comparison
autism spectrum
- Clear routine and structure, visual schedule of activities, quiet zone available if needed
visual impairment
- Use bright coloured cones for track marking, pair with sighted partner, provide verbal cues for track layout and timing
hearing impairment
- Use visual signals for start/stop, written instruction cards, ensure visual contact during demonstrations
physical disability
- Adapted distances based on ability, wheelchair racing options, alternative timing roles if unable to run
Cross-Curricular Links
Science
Understanding heart rate and breathing during exercise, forces and motion in running
Geography
Using direction and orientation on circular track, understanding distances and measurement
Mathematics
Recording and comparing times, calculating differences, understanding averages and data analysis
PSHE
Building resilience and perseverance, teamwork and cooperation, healthy lifestyle choices
Teacher Guidance
Positioning
Central position with clear view of all track sections, move around to observe different groups
Observation Focus
Watch for consistent pace, safe running technique, effective teamwork, signs of overexertion
Intervention Points
Step in if pace is too fast for ability, unsafe passing, poor sportsmanship, signs of fatigue
Demonstration Notes
Show clear examples of different paces, demonstrate timing techniques, model good sportsmanship and encouragement
Verbal Cues
- •'Steady pace, think about your breathing'
- •'Control your effort, save energy for the finish'
- •'Great timing technique, keep focused'
- •'Remember your strategy, stick to the plan'
Safety Considerations
Space & Surface Requirements
Space Requirements
Large outdoor area minimum 50m x 50m for circular track, or access to athletics track
Surface Check
Check for holes, uneven surfaces, wet patches or debris that could cause slips or trips
Equipment Safety
Safety Checks
- •Ensure all stopwatches are functioning correctly
- •Check relay batons for damage or sharp edges
- •Confirm cones are stable and visible
Risk Management
Key Risks
- •Collision between runners on track
- •Overexertion in sustained running activities
- •Trips or falls on uneven surfaces
- •Dehydration in warm weather
Risk Mitigation
- •Clear running direction established (all runners same direction)
- •Adequate spacing between groups on track
- •Progressive building of running intensity
- •Regular checks for signs of overexertion
- •Clear start/finish procedures for safety
Supervision & Emergency Procedures
Supervision Points
- •Position to observe all groups simultaneously
- •Monitor for signs of fatigue or distress
- •Ensure safe baton passing techniques
- •Watch for competitive over-exertion
Emergency Procedures
Immediate stop signal for all activities, first aid assessment, appropriate response to any injuries