Continuous Run with Pace Changes
Continuous run with pace changes on a signal: jog, medium pace and short build-ups.
How to play
- Cone-marked course around the field.
- Easy 2-minute jog.
- At each whistle the pace changes: one blast = jog, two = medium pace, three = 10-second build-up.
- Total of 8–10 minutes, finishing with an easy jog.
Rules
- Everyone runs at their own pace; don't pass on the inside.
- If you get tired, walk and then jog again.
Variations
Easier
Switch only between walking and jogging.
Standard
Three paces for 8 minutes.
Harder
Check and record heart rate at the end of each block.
Adaptations
- Asthma or low fitness: individual paces.
- Limited mobility: shorter inside course.
Learning goals
- Develop aerobic endurance.
- Learn to regulate effort.
PatioLab has "Continuous Run with Pace Changes" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
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