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10 P.E. Lessons Plans for Track & Field
In The Classroom

Article By: John Tansley

Plan for Distance Running

SAFETY TIPS - If you choose to conduct this class session on a grass field rather than the track, be sure the area is level and free of holes or protruding sprinkler heads.

EQUIPMENT NEEDED
Whistle and stopwatch
A running course marked with cones (if you do not use the track)

 
CLASS ACTIVITIES

1. Practice proper running form:
POSTURE. - The physics of running favors running "fall" to maintain a high center of mass. The back should be concave with the chest out, shoulders directly above the hips, and the chin slightly tucked.

Have the class run down-and-back, approximately 100-meters, practicing running with a tall, upright posture with no forward or backward lean or slumped shoulders.

ARMS: The arms set the cadence for the legs and should move forward-and-back bent at a constant 90-dogres angle. Hands should be cupped, thumbs ups, and moves slightly across the chest towards the navel. The shoulders should stay "square" and not swing forward and back, or shrug.
Have the class run down-and-bar-k, approximately 100-meters, practicing proper arm-action.
FOOTSTRIKE. The foot should strike the ground net in what is called a 'mid-stance position.' The heel makes contact, but the weight should be forward towards the ball of the foot, not back towards the heel.
Have the class run down-and-back, approximately 100 motors, practicing proper foot-strike mechanics.

   
   
2. Experience aerobic running: Aerobic means "With oxygen." Aerobic running is running at a pace that allows the body to meet its oxygen requirements.
Have the class run continuously for 3-minutes on the track or predetermined course at an easy pace where they can carry on a conversation with their friends.
   
   
3. Experience anaerobic running: Anaerobic running is running at a pace at which the body cannot meet its oxygen requirements. There is a point in racing at any distance where running becomes anaerobic and runners creates an 'oxygen debt which takes several minutes of heavy breathing to repay.
Have the class run continuously at a fast pace around one lap of the track (a distance of 400-meters) or for 75-seconds on a predetermined course.
   
   
4. Practice pacing yourself through a distance run: Have students run 2 consecutive laps around the track (a distance of 800-meters), or for 3-4 minutes on a predetermined course, at a steady pace they can maintain from start-to-finish.

 



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