chapter
12 Pages

Sustained running

Set off at a sensible and steady pace Run with an upright posture Keep your head still and look straight ahead Relax your head, neck, arms and shoulders Bend your arms to about 90 degrees at the elbow Gently swing your arms forwards and backwards and slightly across your body Run with a natural, easy stride length Push off the ground to extend your leg fully on each stride Run with a fairly low knee lift to conserve energy on each stride

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Give others positive and constructive feedback on their effort and technique

Choose the best time to challenge yourself Set yourself realistic and achievable goals Keep re-evaluating and setting new goals

Set up the challenge quickly and efficiently Challenge yourself to your maximum ability Focus on improving your own personal best Don’t give up or cheat if the challenge gets difficult

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8 cones, stopwatch

Place a cone every 50m around the track/running area Run 50m at a pace you think you could continue for 800m (choose your pace) Extend this distance to 400m, checking the time every 50m around the track (marked

out with cones) Work out how long it would take you to run 400, 600 or 800m at this pace (choose

your distance) Run your chosen distance without using the stopwatch and ask someone to time it

for you Compare your actual time with your predicted time Record your time as a future target to improve upon

Set off at a sensible and steady pace Run with an upright posture Keep your head still and look straight ahead Relax your head, neck, arms and shoulders Bend your arms to about 90 degrees at the elbow Gently swing your arms forwards and backwards and slightly across your body Run with a natural, easy stride length Push off the ground to extend your leg fully on each stride

A th

le tic

s ch

al le

ng es

s he

et s

Give others positive and constructive feedback on their effort and technique

Choose the best distance to challenge yourself Set yourself realistic and achievable goals Keep re-evaluating and setting new goals

Set up the challenge quickly and efficiently Challenge yourself to your maximum ability Focus on improving your own personal best Don’t give up or cheat if the challenge gets difficult

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Stopwatch

In groups, run a combined distance of 800 or 1500m (choose your distance) to achieve your fastest group time

Set a minimum and maximum distance for each runner and decide how far each group member will run

Compare your team time with the class/school/national/world record for your chosen distance

Following a recovery, make further attempts to try to improve your team time Record your best time as a future target to improve upon

Run with an upright posture Keep your head still and look straight ahead Relax your head, neck, arms and shoulders Bend your arms to about 90 degrees at the elbow Push off the ground to extend your leg fully on each stride

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Choose the best distance, as a group and individually, to challenge yourself Set yourself realistic and achievable goals Keep re-evaluating and setting new goals

Challenge yourself to your maximum ability Focus on improving your own personal and group best Don’t give up or cheat if the challenge gets difficult

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4-6 cones, stopwatch

Work in groups of approximately 4-6 and number yourselves starting from 1 Number 1 runs for a set time, e.g. 1 minute (choose your times, which can be different

for each runner) The next runner in the team marks how far number 1 has run with a cone and then

starts from that mark for his/her run Continue this process until all the students in the group have run Calculate the overall distance that the group has run Following a recovery, make further attempts to try to improve your team distance Record the individual times and best group distance as a future target to improve

upon

Run with an upright posture Keep your head still and look straight ahead Relax your head, neck, arms and shoulders Bend your arms to about 90 degrees at the elbow Gently swing your arms forwards and backwards and slightly across your body Run with a natural, easy stride length Push off the ground to extend your leg fully on each stride Run with a fairly low knee lift to conserve energy on each stride

A th

le tic

s ch

al le

ng es

s he

et s

Choose the best times, as a group and individually, to challenge yourselves Set yourself realistic and achievable goals Keep re-evaluating and setting new goals

Challenge yourself to your maximum ability Focus on improving your own personal and group best Don’t give up or cheat if the challenge gets difficult

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10 cones, stopwatch

Work in groups of 4, of similar sustained running ability, and number yourselves 1-4 Place a cone every 50m around the track/running area and another 2 cones, 50m

apart, in the centre or to the side of the track/running area Number 1 runs a lap of the track (choose your pace) Starting at the same time as Number 1, Numbers 2-4 run 50m shuttles in turn at the

same pace as number 1 Watch number 1 to maintain the same pace by completing each shuttle at the same

time as he/she gets to a cone At the end of number 1’s lap, change the runner immediately so that everyone has a

go at the full lap without the shuttle runs stopping Record the overall group time for the 4 laps as a future target to improve upon

Set off at a sensible and steady pace Run with an upright posture Keep your head still and look straight ahead Relax your head, neck, arms and shoulders Bend your arms to about 90 degrees at the elbow Gently swing your arms forwards and backwards and slightly across your body Run with a natural, easy stride length Push off the ground to extend your leg fully on each stride Run with a fairly low knee lift to conserve energy on each stride

A th

le tic

s ch

al le

ng es

s he

et s

Choose the best pace, as a group and individually, to challenge yourselves Set yourself realistic and achievable goals Keep re-evaluating and setting new goals

Challenge yourself to your maximum ability Focus on improving your own personal and group best Don’t give up or cheat if the challenge gets difficult

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s ch

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Approx. 10-15 cones/bean bags per group, stopwatch, 3 plastic hoops (optional)

Work in groups of 4-6 Collect 12 cones/bean bags for your group (a different colour for each group if more

than one group is doing the challenge at the same time) Ask someone to say ‘Go!’ On ‘Go!’, each group member takes it in turns to run and place a cone/bean bag in a

scoring zone on the track (e.g. 100m and back = 10 points, 150m and back = 20 points, 200m and back = 50 points)

The team continues for a set time, e.g. 5 minutes (choose your time but if longer than 5 minutes more cones/bean bags may be needed)

Add up the total team points and record it as a future target to improve upon

Set off at a sensible and steady pace Run with an upright posture Keep your head still and look straight ahead Relax your head, neck, arms and shoulders Bend your arms to about 90 degrees at the elbow Gently swing your arms forwards and backwards and slightly across your body Run with a natural, easy stride length Push off the ground to extend your leg fully on each stride Run with a fairly low knee lift to conserve energy on each stride

A th

le tic

s ch

al le

ng es

s he

et s

Choose the best distances, as a group and individually, to challenge yourselves Set yourself realistic and achievable goals Keep re-evaluating and setting new goals

Challenge yourself to your maximum ability Focus on improving your own personal and group best Don’t give up or cheat if the challenge gets difficult

A th

le tic

s ch

al le

ng es

s he

et s