Paceline Leader Warm-Up
Groups of five run in a line like a cycling paceline: the leader sets the pace and calls a move, then peels off and drops to the back on the signal. Students practice pacing, cardio activation, and the responsibility of leading.
How to play
- Mark an oval loop of about 100 yards with cones and make groups of five, each in single file with two steps between runners.
- Explain the rotation: the leader sets a comfortable jogging pace and calls a traveling move every 20 seconds, like butt kicks, high knees, or arm circles.
- Every 40 seconds, blow the whistle: the leader peels off to the outside, lets the group pass, and joins the back of the line.
- For the first 3 minutes, keep the pace easy; from minute 3 to 6, each new leader can pick it up a little, but the group should still be able to talk.
- In the final 2 minutes, each leader calls one 15-yard build-up stride, and the group jogs easy again before the next rotation.
Rules
- The group stays together: if someone drops back, the leader slows down.
- When peeling off, always move to the outside of the loop and check behind you.
- Passing other groups happens on the outside, with a call-out.
- Safety: keep two steps of space to avoid tripping.
Variations
Easier
Rotate every minute, jogging only, no moves.
Standard
Rotate every 40 seconds, with moves and a gradual pace increase.
Harder
The leader has to hold a specific pace set by the teacher, such as one lap in 45 seconds.
Adaptations
- Limited mobility: the student can lead from inside the oval by calling arm moves to their group, or use a shorter inner loop.
- Visual impairment: run alongside a guide partner using a tether or arm contact, and announce rotations verbally.
- Fitness level: group students by similar pace, and anyone who needs it can take shorter turns at the front.
Learning goals
- Control running pace so the whole group stays together.
- Lead warm-up moves while traveling.
- Work together in an organized rotation system.
Equipment for a class of 25
- cones: 10
Teacher tip
Explain how a cycling paceline works with a real example, since it really gets students into it. The usual mistake is leaders going too fast, so remind them of the talk test.
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