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Lesson 1 - Pace Control & Endurance

Technique Mastery & Biomechanics

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Year 8

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Athletics

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1h 31min

Big Question

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

Cones

20-30

Used to mark running track/circle perimeter - space 5-10 metres apart

Alternative: Markers, chalk lines, or natural landmarks

Stopwatch

15 (1 per pair)

Ensure all timing devices are synchronised and students know how to operate them

Alternative: Smartphone timer apps, analogue watches with second hands

Relay Baton

6-8

Check batons are appropriate size for Year 8 hands and not damaged

Alternative: Bean bags, foam tubes, or plastic bottles

Whistles

Use for clear start/stop signals and safety calls

Alternative: Air horn, hand clap, or voice commands

Numbered Papers

For recording demonstration times and key teaching points

Alternative: Tablet or smartphone for recording times

Key Vocabulary

Pace

The speed at which you run, measured as time per distance (e.g., minutes per kilometre)

Tempo

The rhythm or rate of your running movement and breathing

Endurance

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

Relay

A team race where members take turns running sections and pass a baton between teammates

Sustainability

Running at a pace that can be maintained without exhaustion for the required distance

Performance

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

Demonstrates consistent lap times within 5-second variance

Shows strategic thinking in distance pacing decisions

Provides constructive feedback to training partners

Takes leadership role in team relay organisation

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