Breakaway and Chase: Pack Fartlek
A fartlek inspired by bike racing: groups run as a pack at a steady pace and, on the signal, a few breakaway runners surge while the rest organize the chase to reel them in. It builds aerobic endurance, pace changes, and teamwork.
How to play
- Form 3 packs of 8 or 9 students of similar ability and mark a 300 m loop with cones. Each pack runs together at a conversational pace (2 min to explain).
- In each pack, 2 students wear pinnies: they are the breakaway for round one. After 2 min of easy running, the teacher gives one long whistle.
- On the whistle, the breakaway surges for about 40 seconds. The pack decides on the spot who leads the chase: they must rotate at the front without breaking up the group.
- Two short whistles end the surge: breakaway and pack regroup with 1 min of easy jogging, and the pinnies pass to two other students.
- Repeat the 3-minute cycle (2 min together, 1 min breakaway and regroup) about 5 times, until everyone has been in a breakaway (about 16 min).
- Each pack counts how many breakaways it caught before the signal and talks about how it organized the rotation (2 min).
Rules
- The pack cannot leave anyone behind: if someone drops off, adjust the pace.
- No grabbing or pushing breakaway runners: the chase happens only by running.
- Pass on the outside and call out first.
Variations
Easier
Shorten the breakaway to 20 seconds and let the pack skip the chase in the first rounds.
Standard
Use 3-minute cycles with 40-second breakaways and an organized rotating chase.
Harder
Use 1-minute breakaways with two runners who also rotate, and cut regroup time.
Adaptations
- Limited mobility: a student using a wheelchair sets the pack pace or breaks away with a head start.
- Shy students: let them choose to break away with a trusted partner.
- Mixed fitness levels: group packs by ability so everyone can break away and chase.
Learning goals
- Alternate steady pace and surges in a controlled way.
- Organize rotations within a group to share the workload.
- Bring heart rate down with easy running after a surge.
Equipment for a class of 25
- pinnies: 6
- whistle: 1
- cones: 10
Teacher tip
At first the whole pack chases at once and falls apart, so teach them to rotate at the front every 50 m.
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