Promised Pace Race Walk: Hit Your Lap Time

Each student commits to race walking several 200-meter laps at a pace they choose and must hit that lap time without looking at a watch. It builds pace awareness and aerobic endurance and connects speed, heart rate and the Borg scale.

How to play

1. Timed 200-meter test lap at a race walk to find a comfortable pace (3 min).
2. Each student writes their promised lap pace and expected Borg rating on the worksheet (2 min).
3. Four-lap block with no watch: the partner times each lap and records the difference from the promise (8 min).
4. At the end, take a 15-second pulse and rate effort on the Borg scale (2 min).
5. Switch roles: the other half walks their four laps and takes their pulse (8 min).
6. Each student calculates their average error per lap and shares what helps them hold the pace (2 min).

Rules

• Walk with proper technique: if someone runs, that lap doesn't count.
• Watches and phones stay on the bench during the block.
• Pass on the outside without cutting anyone off.
• Anyone who feels dizzy or has chest pain stops and tells the teacher.

Variations

Adaptations

• Limited mobility: does the same pacing challenge in a wheelchair or on crutches over a shorter loop.
• Visual impairment: walks with a guide, who adjusts the pace following the student's cues.
• Asthma: chooses a pace at Borg 3 or 4 and keeps the inhaler handy.

Learning goals

• Improve awareness and control of movement pace.
• Connect speed, heart rate and perceived exertion.
• Build aerobic endurance through race walking.

Equipment for a class of 25

• cones: 16
• stopwatch: 14
• worksheets: 28

Teacher tip

The average error usually drops a lot in the second session, so repeat the challenge and let them see it. It's a good low-intensity option for students who can't run.

More main activities for High School