From 5K to 10K: Feel Two Race Paces

Students estimate their 5K pace and their 10K pace from a recent test and alternate them in short blocks to feel the difference. They learn that distance affects speed and that starting a 10K at 5K pace is a common mistake.

How to play

1. Using a previous test result (Cooper, 1,000 meters or 2K), each student works out on the worksheet their time per 200-meter lap at 5K pace and adds 5–8% for 10K pace (5 min).
2. In pairs, one runs and the other keeps time; place cones every 50 meters to check pacing (2 min).
3. Block 1: 3 minutes at 10K pace, 1 minute walking and 2 minutes at 5K pace; the partner calls out the splits (6 min).
4. Switch roles with the same block (6 min).
5. Short second round for both: 2 minutes at 10K pace without looking at the clock, trying to find it by feel alone; the partner checks (6 min).
6. Group share: differences in breathing, stride and ability to talk between the two paces (5 min).

Rules

• Starting times are private and known only to the partner.
• No block is run faster than 5K pace.
• The timekeeper stands outside the running lane.
• If the math gives a pace that can't be held, it's fine to adjust it down.

Variations

Adaptations

• Dyscalculia: uses the pre-calculated pace table and a calculator.
• Low fitness: replaces 5K pace with 10K pace, and 10K pace with an easy run.
• Visual impairment: the guide checks the pace at each cone and warns if the runner speeds up or slows down.

Learning goals

• Calculate race paces from one's own data.
• Tell 5K pace and 10K pace apart by feel.
• Understand why each distance needs a different pacing strategy.

Equipment for a class of 25

• cones: 8
• stopwatch: 15
• worksheets: 30

Teacher tip

Explain the rule of thumb that 10K pace is a bit slower than 5K pace, and that a good race plan is based on data, not on the excitement of the start.

More main activities for High School