Swedish Medley Relay: 100-200-300-400
Each team of four runs a relay with growing distances, 100, 200, 300, and 400 m, and has to decide who runs each leg based on whether they're stronger at speed or endurance. Students analyze what each distance demands and work on team strategy.
How to play
- Use a track or a 200 m loop marked with cones and a 10 m exchange zone. Make 6 teams of 4 with one baton each (3 minutes).
- Explain the distances and ask what each one demands: pure speed in the 100, speed endurance in the 300 and 400 (2 minutes).
- Each team assigns its legs and writes down a predicted total time (3 minutes).
- First race: three teams run while the other three time each leg and cheer, then switch (8 minutes).
- Each team reviews its splits and may change the order. Second race only for teams that want to improve; the rest serve as officials (6 minutes).
- Three-minute wrap-up: who did better on a different leg than they expected?
Rules
- Pass the baton hand to hand inside the exchange zone; no tossing it.
- Runners who finish their leg exit to the inside of the track.
- At the start, each team stays in its own lane for the first 50 m.
- If someone gets hurt, the team may finish that leg with a teammate who hasn't run yet.
Variations
Easier
A 50-100-150-200 m relay with an extra minute of rest.
Standard
A 100-200-300-400 m relay run twice.
Harder
Each team must hit its predicted time within 5 seconds to earn bonus points.
Adaptations
- Limited mobility: run or roll a shortened first leg of 50 m, or serve as the split timer.
- Hearing impairment: give the start and exchange cues with a hand signal or a raised flag.
- Lower fitness: choose the 100 m leg and repeat the race with no time pressure.
Learning goals
- Analyze the physical demands of different race distances.
- Make team decisions based on each member's strengths.
- Pace effort over long sprint legs.
Equipment for a class of 25
- batons: 6
- cones: 16
- stopwatch: 6
Teacher tip
The 400 runner usually goes out too fast; encourage them to run the first half at 80 %. Allow plenty of recovery between races, since this is a very demanding activity.
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