Lesson 1 - Pace Control & Endurance
Technique Mastery & Biomechanics
•Year 8
•Athletics
•Start Planning Better PE Lessons
Sign up free to access 3 complete units per month, unlimited activity library, and your personal locker.
What's included
- Complete activity instructions & timing
- Teaching tips & differentiation strategies
- Assessment guidance & success criteria
- Downloadable lessons & units
How can understanding and controlling your pace help you become a more strategic and successful runner?
Learning Objectives
- Students will develop the ability to change pace and run at different tempos while sustaining performance over longer distances
- Students will demonstrate effective warm-up techniques and maintain performance over extended periods
- Students will work collaboratively in pairs and teams to support each other's development
Key Outcomes
- All students will be able to maintain a steady pace for one complete lap
- Most students will demonstrate pace control and show measurable improvement between attempts
- Some students will strategically plan pacing for longer distances and effectively lead team relay tactics
Equipment & Resources Required
Used to mark running track/circle perimeter - space 5-10 metres apart
Alternative: Markers, chalk lines, or natural landmarks
Ensure all timing devices are synchronised and students know how to operate them
Alternative: Smartphone timer apps, analogue watches with second hands
Check batons are appropriate size for Year 8 hands and not damaged
Alternative: Bean bags, foam tubes, or plastic bottles
Use for clear start/stop signals and safety calls
Alternative: Air horn, hand clap, or voice commands
For recording demonstration times and key teaching points
Alternative: Tablet or smartphone for recording times
Key Vocabulary
The speed at which you run, measured as time per distance (e.g., minutes per kilometre)
The rhythm or rate of your running movement and breathing
The ability to sustain physical effort over an extended period of time
A team race where members take turns running sections and pass a baton between teammates
Running at a pace that can be maintained without exhaustion for the required distance
How well you execute a skill or complete a task, measured against personal or competitive standards
Skill Progression Pathway
Understanding where pupils are coming from and where they're going
Prior Learning
- Basic running technique and form
- Understanding of warm-up importance
- Experience working in pairs and small groups
- Basic timing and measurement skills
Current Skills
- Pace control and tempo variation
- Endurance development strategies
- Performance consistency and self-regulation
- Collaborative timing and assessment techniques
Next Steps
- Advanced pacing strategies for different race distances
- Training programme design and periodisation
- Competitive race tactics and preparation
- Leadership roles in athletics coaching
Milestone Indicators
Key Teaching Points
- Pace control is a learnable skill that requires practice and strategic thinking
- Sustainable pacing leads to better overall performance than starting too fast
- Different distances require different pacing strategies and energy management
- Partnership and teamwork enhance learning through feedback and support
- Strategic thinking in athletics applies to many other areas of life
- Individual improvement and effort are more important than comparison with others
- Proper warm-up and cool-down are essential for safe and effective training
Common Misconceptions
- Faster is always better - Emphasise sustainability and strategic pacing
- Pace control is natural - Explain it's a skill requiring deliberate practice
- Only elite athletes need pacing strategies - Show relevance for all fitness levels
- Running is just about legs - Include whole body coordination and breathing
- Competition means abandoning strategy - Teach strategy application under pressure
- Timing isn't important for learning - Demonstrate how data improves performance
SEN Adaptations
ADHD
- Break activities into shorter segments, provide immediate feedback and recognition, offer choice in partner selection
dyspraxia
- Use larger, easier to grip timing equipment, provide additional practice time for baton passing, offer stationary changeover options
autism spectrum
- Provide clear visual schedule of lesson activities, offer quiet recovery spaces, give advance warning of activity changes
visual impairment
- Use bright coloured equipment, provide audio cues for pacing, assign sighted running partner for guidance and safety
hearing impairment
- Use visual start signals, provide written instruction cards, use hand signals for communication during activities
physical disability
- Adapt distances to wheelchair racing, provide seated timing roles, modify relay passing to rolling exchanges
Cross-Curricular Links
Maths
Timing data analysis, calculating average paces, comparing performance statistics, using ratios to plan relay leg distributions
Science
Understanding energy systems, exploring cardiovascular responses to exercise, investigating biomechanics of efficient running
Geography
Mapping running routes, understanding distance and scale, exploring global athletics venues and events
PSHE
Building resilience through challenging activities, developing teamwork and communication skills, managing competitive emotions
Teacher Guidance
Positioning
Stand at inside of track for maximum visibility, move to changeover zones during relays, position near struggling students during skill development
Observation Focus
Watch for consistent pacing patterns, note strategic thinking during planning phases, monitor effort levels and safety throughout
Intervention Points
Step in if pace control is dangerously fast, if students show signs of overexertion, if team dynamics become negative, if safety protocols are ignored
Demonstration Notes
Show clear differences between pacing strategies, demonstrate safe baton passing repeatedly, model positive competition and team support throughout
Verbal Cues
- •'Find your sustainable rhythm'
- •'Think strategy, not just speed'
- •'Control your effort level'
- •'Support your teammates'
Safety Considerations
Space & Surface Requirements
Space Requirements
Large outdoor area minimum 200m perimeter track or suitable indoor sports hall with 40m+ running lanes
Surface Check
Even, dry surface free from holes, debris, or standing water that could cause slips or falls
Equipment Safety
Safety Checks
- •Check relay batons for cracks or sharp edges before use
- •Ensure stopwatches are working properly and securely held
- •Verify cones are stable and positioned safely away from running lines
Risk Management
Key Risks
- •Collisions during relay changeovers
- •Overexertion leading to injury or distress
- •Slips and falls on track surface
- •Improper baton passing causing dropping or injury
Risk Mitigation
- •Clear changeover zones marked and enforced
- •Progressive intensity building with adequate recovery
- •Regular surface checks and hazard removal
- •Demonstrated and practiced safe baton passing techniques
Supervision & Emergency Procedures
Supervision Points
- •Position teacher for maximum visibility of all running activities
- •Monitor relay changeover zones for safety compliance
- •Watch for signs of overexertion in individual students
- •Ensure timers are positioned safely away from running lanes
Emergency Procedures
Stop all activity immediately, assess injury severity, provide appropriate first aid, contact emergency services if required