Partner Pyramid Intervals: 100-200-300

In pairs, one student runs a 100-200-300-200-100 m pyramid while the partner times and records each split. It develops endurance through interval training and teaches students to pace so they don't fall apart on the way down.

How to play

1. Measure a 100 m loop with cones (or use the track). Explain the 100-200-300-200-100 pyramid and that recovery lasts as long as the previous run, walking (3 min).
2. Form pairs: A runs and B times with a stopwatch and writes each time on the worksheet. B also calls when recovery is over.
3. A runs the pyramid at a pace they could hold for about 3 km, not all-out (about 9 min including recoveries).
4. Partners switch roles: B runs the pyramid while A times and records (about 9 min).
5. Scoring: the pair earns a point for each step down (second 200 and second 100) that is as fast as or faster than its matching step up, within 2 seconds.
6. Wrap-up: each pair compares their times and decides whether they started too fast (3 min).

Rules

• Recovery is always walking, never sitting or lying down.
• Runners pass on the outside and never cut across the loop.
• The timer does not run alongside: they stay at the start line.
• If someone feels dizzy, they stop the pyramid and walk; nobody finishes out of pride.

Variations

Adaptations

• Limited mobility: the student covers proportional distances in a wheelchair or takes the role of timer and analyst for the group's data.
• Shy students: let them pair with a friend so recording and comparing times feels comfortable.
• Low fitness level: allow walking during the 300 m peak and score only how even the splits are.

Learning goals

• Apply interval training with controlled distances and recoveries.
• Pace effort to hold speed through the final steps.
• Record and interpret personal times with a partner's help.

Equipment for a class of 25

• cones: 6
• stopwatches: 13
• worksheets: 13

Teacher tip

Almost everyone goes out too fast on the first 100: ask for a comfortable first step. Prepare the worksheet with boxes for all five splits and recoveries so the timer doesn't get lost.

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