Whistle-Signal Fartlek Loop

Students run continuously around a cone loop while a whistle code sets the pace: one blast for an easy jog, two for a strong pace, three for a short surge. It builds aerobic endurance and teaches students to manage effort through changes of pace.

How to play

1. Set up a loop of about 200 m with a cone every 50 m. Explain the code: one blast = easy jog, two = strong pace, three = surge only to the next cone (2 min).
2. Practice lap: students jog while the teacher gives each signal once to check that everyone recognizes it and knows how to respond (2 min).
3. Block 1 (6 min): continuous running with a change every 30–60 seconds. Every surge is always followed by a one-blast jog so students can recover.
4. Active break of 2 min walking: each student rates their effort from 1 to 10 and tells a partner.
5. Block 2 (6 min): a different volunteer takes the whistle each minute from the center of the loop, following the rule of never calling two surges in a row.
6. Finish with 2 min of very easy jogging and ask which pace was hardest to hold and why.

Rules

• Always pass on the outside of the loop and never push.
• A surge is always followed by a jog: nobody stops dead.
• If you feel dizzy or have chest pain, walk off the loop and tell the teacher.

Variations

Adaptations

• Limited mobility: the student uses an inner loop in a wheelchair or walking and treats each code as a change in pushing or walking speed.
• Hearing impairment: pair each whistle with one, two or three fingers held high, or raise a colored cone.
• Low fitness level: allow a shortcut along a coned diagonal to cut distance while still following the codes.

Learning goals

• Sustain about 15 minutes of continuous running with changes of pace.
• Distinguish between effort levels and adjust to a signal.
• Rate personal effort on a simple 1-to-10 scale.

Equipment for a class of 25

• cones: 8
• whistle: 1

Teacher tip

The usual mistake is turning every surge into an all-out sprint and arriving exhausted at the next whistle: remind students that strong pace still lets them talk in short sentences. Stand in the middle of the loop so you can see everyone and the whistle carries.

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