Goal-Pace Laps Before the Mile Run

In pairs, each student works out the lap time needed for their goal time and rehearses it during the warm-up while their partner calls out splits. It prepares the body for an endurance test and teaches students how to control their pace.

How to play

1. Before starting (1 min), each student divides their goal time by the number of laps in the test and writes their per-lap time on a scrap of paper (for example, 2 minutes per 400 m lap).
2. Place a cone every 100 meters around the track (or every quarter lap). Make pairs: one runs and the other stands at the start line with a stopwatch.
3. Lap 1 (about 3 min): very easy jog slower than goal pace, with arm and shoulder circles on the straightaway.
4. Lap 2: the runner tries to pass each cone right on goal pace; the partner calls the split at the finish line ("You're 5 seconds fast!").
5. Switch roles: the second runner repeats laps 1 and 2 while the first one times (about 5 min total).

Rules

• On the pace lap, don't go faster than your goal, even if you can.
• The timer only calls the time and whether the runner is fast or slow, with no pressure.
• Safety: anyone with pain or dizziness walks and tells the teacher.

Variations

Adaptations

• Limited mobility: a student in a wheelchair calculates and rehearses pace on an adapted 100 m stretch or serves as the lead timer.
• Visual impairment: the student runs with a guide, and the partner calls splits quietly at each cone.
• Lower fitness: help the student set a run-walk goal, such as 1 minute jogging and 30 seconds walking.

Learning goals

• Calculate a lap pace from a goal time.
• Regulate running speed using time checkpoints.
• Prepare the body for an aerobic endurance test.

Equipment for a class of 25

• stopwatch: 13
• cones: 4

Teacher tip

Many students set unrealistic goals: compare them with their last result.

More activities like this

More warm-ups for High School