Pacing Power Slides Pacing Power
Middle Distance Strategy & Strategy
11th Grade Physical Education
The Internal Clock
How well do you know your own speed?
Write down your estimated time for a 400m sprint.
Run the 400m without looking at a watch.
Compare your actual time to your guess.
Were you faster or slower than you felt?
The "Red Line" Strategy
Anaerobic
Used for Sprints (< 200m).
High intensity, short duration
Burns fuel without oxygen
Rapid lactic acid buildup
Aerobic
Used for Distance (> 1600m).
Moderate intensity, long duration
Uses oxygen to create energy
Sustainable pace
Middle Distance (400m-1600m) is the Hybrid Zone—you must manage both systems!
Mastering Your Splits
What is a Split?
The time it takes to complete a specific portion of a race (usually 200m or 400m laps).
Pacing Profiles
Positive Split First half is faster than second.
Negative Split Second half is faster than first.
Even Split Consistent pace throughout.
800m Race Example
<table class="w-full text-2xl"><tbody><tr class="border-b-2 border-slate-200"><td class="py-4 font-bold">Lap 1 (400m)</td><td class="py-4 text-right">65 seconds</td></tr><tr class="border-b-2 border-slate-200"><td class="py-4 font-bold">Lap 2 (400m)</td><td class="py-4 text-right">65 seconds</td></tr><tr class="text-orange-600 font-black"><td class="py-4 uppercase">Total Time</td><td class="py-4 text-right">2:10.0</td></tr></tbody></table>
The Gold Standard: Perfect Even Splits
Tactical Decision Making
The Surge
A sudden increase in pace to break the field or pass a competitor. Best used after the 60% mark.
The Kick
Your final 100-200m all-out sprint. Requires anaerobic reserves you've saved during the race.
Positioning
Staying "on the shoulder" of the leader. Avoid running in Lane 2 around curves (adds distance!).
10%
Extra Effort on Turns
30m
Distance Added in Lane 2
Split Time Calculator Worksheet Split Time Calculator
Middle Distance Training Strategy
Name: __________________________
Date: ___________
1. Target Objective
My Target Event:
400m 800m 1600m
Target Finish Time:
minutes
seconds
2. Pacing Grid (Even Splits)
To run an even race, divide your target time by the number of laps. Example: A 6:00 1600m requires four 1:30 laps.
Segment Split Time (This Lap) Cumulative Time Internal Exertion (1-10) Lap 1 (400m) Lap 2 (800m) Lap 3 (1200m) Lap 4 (1600m)
3. Strategic Planning
Where do you plan to "surge" (increase pace to pass/break the field)? Why?
Describe your "Final Kick" strategy. When will you start your full sprint (e.g., final 200m, final 100m)?
Runner's Math Shortcut
To find 400m pace: Finish Time ÷ Total Laps.To find 200m splits: 400m pace ÷ 2.Consistency is Key: If your Lap 1 is 10 seconds faster than Lap 2, you used too much anaerobic energy early! Interval Training Teacher Guide Interval Training
Teacher Facilitation Guide | Lesson 1
Lesson Objective
The goal is for students to internalize their "internal clock." Instead of running "as fast as possible," they must learn to run to a specific time . This develops the aerobic/anaerobic balance necessary for 400m-1600m success.
Equipment List
Stopwatches (1 per pair)
Cones (200m/400m marks)
Pacing Worksheets
Whistle
Part 1: The Blind 400m (Hook)
The Challenge: Students guess their 400m time, then run it without looking at watches. Partner records the actual time.
Key Debrief Question: "Who felt like they were flying but was actually slow?" or "Who was 10 seconds faster than they thought?" Explain that fatigue distorts time perception.
Part 2: Target Intervals
The Drill: 4 x 200m Intervals
Students use their "Even Split" time from the worksheet.
Run 200m aiming for that EXACT time (not faster, not slower).
Rest 90 seconds between intervals.
Adjustment: If they are too fast, they must focus on stride length vs. stride frequency. If too slow, they must drive knees more.
Differentiation Strategies
For Athletes
Focus on "Negative Splitting"—making the last interval 2 seconds faster than the first three to simulate the final kick.
For Beginners
Focus on breathing rhythm (e.g., inhale for 2 steps, exhale for 2 steps) to maintain a consistent oxygen flow.
Observation Cues
• Head steady, not bobbing
• Arms at 90°, swinging cheek-to-cheek
• Mid-foot strike (avoiding heel-striking)
Discussion Starters
• How did Lap 1 feel compared to Lap 3?
• Where did your form start to break down?
Hurdle Rhythm Slides Rhythm Over Height
Hurdle Mechanics & Cadence
Lesson 02: Sprint Technique
It's a Dance, Not a Jump
Hurdling is often called "sprinting over obstacles."
01
If you "jump," you lose vertical velocity.
02
If you "run through," you maintain speed.
The Stride Pattern
1-2-3-Step
1 The Lead Leg
Attack
Drive the knee up—not the foot. Think of "kneeing" the hurdle, not kicking it.
Extension
The leg extends only at the peak. Keep the foot flexed (toe up) to avoid catching the hurdle.
Snap-Down
The most critical part. Drive the foot down hard and fast back to the track to resume sprinting.
2 The Trail Leg
The "Flat" Gate
The trail leg should be pulled through in a wide, flat arc. The knee stays higher than the ankle.
The Pull-Through
Pull the knee all the way around to the front of the body before landing. This becomes your first stride!
"THUMB TO HIP"
Arms must counteract the leg rotation
Mastering the 3-Step
H
1
2
3
H
The Math
Standard spacing requires 3 steps between hurdles. This ensures you always lead with the SAME LEG.
Pro Tip
If you are 4-stepping, you are alternating legs. This is harder! Focus on increasing stride length by driving off the back foot.
Hurdle Mechanics Checklist Hurdle Mechanics
Technique Checklist & Log
Name: __________________________
Lead Leg (L or R): _________
Form Assessment
Lead Leg
Knee drive (not foot kick) to hurdle
Toe is flexed upwards (Dorsiflexion)
Rapid snap-down to the track
Trail Leg
Leg pulled flat and high ("The Gate")
Knee tucked tight to the body
Arm on trail side drives to hip
Cadence Log (3-Hurdle Drill)
Record your stride count between hurdles. Target = 3 steps.
Attempt H1 to H2 Steps H2 to H3 Steps Notes (Rhythm/Feeling) 1 2 3 4
Self-Correction
If you are taking 4 steps, what one adjustment will you make to reach the 3-step rhythm?
What does it feel like when you lose your rhythm? Describe the physical sensation.
Hurdle Setup Safety Guide Hurdle Safety & Setup
Teacher Facilitation Guide | Lesson 2
Mandatory Safety Rules
NEVER hurdle from the wrong direction (hurdles only collapse forward).
No "scissoring" or jumping sideways over hurdles.
Ensure the track is clear of debris or loose equipment.
Space hurdles adequately to allow for safe runoff.
Drill 1: The Rhythm Ladder (Hook)
Before using hurdles, lay down an agility ladder or tape marks on the track. Use a metronome or steady clap.
The Focus:
Maintaining a steady tempo regardless of the obstacle.
Identifying "rhythm breakers" (too much air time, hesitant steps).
Drill 2: Lead Leg Isolation
Set hurdles at the lowest possible height. Have students walk/jog past the hurdle, driving ONLY their lead leg over the side of the hurdle.
Cues for Students
"Toe up, knee up!"
Common Error
"Leaning backward during takeoff." (Fix: Tell them to "dive" slightly toward the hurdle).
Drill 3: Trail Leg Walk-Overs
Students stand next to the hurdle. Lead leg stays on the ground. Trail leg is lifted, rotated in a flat "gate" motion, and brought forward.
Teacher Note:
Watch for "dropping the foot." If the foot is lower than the knee, they will hit the hurdle. The knee must lead the way around the body.
Hurdle Heights
Beginner: 27-30 in
Standard Distance
100m/110m: 8.5m - 9.14m apart
Lesson 2: Track & Field Skill Progression
Relay Exchange Slides Passing the Torch
Relay Strategy & Exchange Zones
4x100m
4x400m
Chaos vs. Coordination
"Relays aren't won by the four fastest runners. They are won by the four runners who move the baton the fastest."
The Challenge
Teams will try a relay WITHOUT instructions. Notice where you stop, look back, or drop the baton.
1
2
The Baton Path
The Geometry of Speed
The 30-Meter Rule (4x100m)
ACCELERATION MARK
EXCHANGE ZONE
Incoming Runner: Maintain maximum velocity. Do not slow down to hand off!
Outgoing Runner: Start accelerating before the incoming runner reaches you.
DQ Warning: The baton must be handed within the yellow triangles!
Two Techniques
Blind Handoff
Standard for 4x100m
Receiver NEVER looks back.
Triggered by a verbal cue ("STICK!" or "GO!").
Maximizes speed during exchange.
Visual Handoff
Standard for 4x400m
Receiver looks back to secure baton.
Used when incoming runner is fatigued.
Focus is on safety and baton security.
Who Runs Where?
1
The Starter
Great at blocks. Comfortable running curves.
2
The Straight
Strong speed endurance. Runs the backstraight.
3
The Curve
Technically proficient at running curves.
4
The Anchor
Fastest runner. High competitive drive.
Relay Team Strategy Card Relay Team Strategy
Official Lineup & Strategy Card
4x100m
Team Name: __________________________
Team Captain: _______________________
Coach's Note
"The baton should never stop moving. The handoff is a high-speed intersection."
1. Runner Lineup
Leg Athlete Name Primary Strength (Block, Curve, Finish, etc.) 1 2 3 4
2. Handoff Mechanics
Visual or Blind?
Most 4x100m teams use blind. 4x400m use visual.
Blind (No-Look) Visual (Safe)
The "Go" Cue
What word will your team shout to signal the receiver to reach back?
3. Acceleration Mark Planning
Determine how many "steps" back from the exchange zone the outgoing runner should stand before the incoming runner triggers their sprint.
Exchange 1 (1 to 2)
Steps from mark
Exchange 2 (2 to 3)
Steps from mark
Exchange 3 (3 to 4)
Steps from mark
Relay Handoff Workshop Guide The Handoff Workshop
Teacher Facilitation Guide | Lesson 3
Phase 1: Static Handoffs
Students stand in pairs, 3 feet apart. Practice the "upsweep" or "downsweep" motion without running.
The Upsweep
Incoming runner pushes baton UP into the palm of the receiver. Pro: Secure. Con: Shorter reach.
The Downsweep
Recommended
Incoming runner pushes baton DOWN into the V of the thumb and fingers. Pro: Longest reach.
Phase 2: Jogging Handoffs
Pairs jog down a single lane. Focus on the Left-to-Right / Right-to-Left pattern.
The "Zig-Zag" Rule
Runner 1 (Curve): Baton in RIGHT hand, runs inner lane.
Runner 2 (Straight): Baton in LEFT hand, runs outer lane.
Runner 3 (Curve): Baton in RIGHT hand, runs inner lane.
Runner 4 (Straight): Baton in LEFT hand, finishes strong.
Phase 3: Acceleration Marks
This is where most races are won. The receiver must NOT wait for the incoming runner.
Teaching Strategy:
"If the exchange happens at the very start of the zone, the receiver didn't accelerate enough. If it happens at the end, the receiver left too early."
Goal: Exchange baton in the MIDDLE 10 meters of the 30m zone.
Watch for these Disqualifications (DQs):
• Baton passed outside the zone
• Dropped baton (if it goes into another lane)
• Impeding another team during/after handoff
• Starting acceleration before the mark
Competition Rules Slides The Rulebook
Competition Rules & Officiating
Lesson 04
You Be The Judge
A runner's hand crosses the line first, but their torso is second. Who wins?
The Rule
The clock stops when any part of the torso (chest, neck, or trunk) reaches the finish line. Hands, arms, heads, and feet do NOT count.
Imagine a Photo Finish here...
Lane Laws
Stepping on the Line
In races run entirely in lanes (100m, 200m, 4x100m), stepping on the inner line once on a curve is a disqualification (DQ).
Impeding
Running into another competitor's lane and making contact or forcing them to slow down is an immediate DQ.
The Break-In Line
In 800m and 4x400m, runners start in lanes but may "break" to the inside after the first curve. The green line marks this transition.
Starts & Field Rules
The False Start
Pressure sensors detect reaction times faster than 0.100 seconds. Under NFHS/IAAF rules, one false start results in disqualification.
Field Fouls
In jumps, touching the ground past the board is a "scratch." In throws, leaving the front of the circle before the mark is measured is a "foul."
Measurement
Measurements are always taken from the nearest break in the sand (jumps) or the inner edge of the line (throws).
Officiating Roles
01
The Starter
Responsible for fair starts and signaling false starts with a second pistol shot.
02
The Clerk of Course
The "Gatekeeper." Assigns heats and lanes and ensures athletes are ready.
03
The Field Judge
Observes fouls at jump boards and throw circles. Measures and records marks.
04
The Scorer
Calculates team points: 1st place = 5pts, 2nd = 3pts, 3rd = 1pt (Standard Dual Meet).
Official Ruling Case Studies Official Ruling Case Studies
Officiating Decision Log
Official's Name: __________________________
Meet ID: #TRACK-2026
Instructions: Read each scenario. Determine if a violation occurred. Cite the reason for your ruling and state the final result (DQ or Valid Mark).
Case Study #1: The Inner Edge 200m Sprint Finals
"During the curve of the 200m sprint, Runner A in Lane 4 takes two steps with their left foot completely inside the white line of Lane 3. They do not touch or trip the runner in Lane 3, and they finish in 1st place."
Ruling Determination
VALID MARK DISQUALIFIED
Rule Reference / Justification
Case Study #2: The Torso Toss 100m Dash Finish
"Runner B dives across the finish line. Their hands reach the line at 11.2 seconds, their head reaches the line at 11.3 seconds, and their chest/shoulders cross at 11.4 seconds. Runner C runs upright and their chest crosses the line at 11.35 seconds."
Who Wins the Gold?
RUNNER B RUNNER C
Official Winning Time (s)
Case Study #3: The Jump Fault Long Jump Prelims
"In the Long Jump, an athlete's toe is on the white board, but not past the edge. They land in the sand at 6.20 meters. However, as they walk out of the pit, they accidentally step back and touch the sand at the 5.80 meter mark before exiting to the side."
Measured Distance
Official Ruling & Reasoning
Case Study #4: The Baton Drop 4x400m Relay
"The incoming runner drops the baton 2 meters BEFORE the exchange zone. The outgoing runner runs back, picks it up, returns to the exchange zone, and completes the pass to the next runner. No other runners were obstructed."
Legal Exchange?
YES NO (DQ)
Reasoning
Officiating Teacher Guide Key The Rulemaster Guide
Teacher Answer Key & Facilitation | Lesson 4
Case Study Answer Key
Case 1: The Inner Edge
Ruling: DISQUALIFIED
Reason: In races run in lanes, stepping on the inner line during a curve is an automatic DQ as it shortens the distance of the race.
Case 2: The Torso Toss
Winner: RUNNER C (11.35s)
Reason: Runner B's torso crossed at 11.4s. Hands and heads do not count. Runner C's torso crossed at 11.35s, making them the winner.
Case 3: The Jump Fault
Distance: 5.80 meters
Reason: Jumps are measured from the board to the nearest break in the sand made by any part of the body. Stepping back in the pit counts as the nearest break.
Case 4: The Baton Drop
Ruling: DISQUALIFIED (Usually)
Reason: While you can retrieve a dropped baton, only the runner who dropped it (the incoming runner) is permitted to pick it up under NFHS rules. If the receiver retrieves it, it is a DQ.
Facilitation Tips
The "Spirit of the Rule"
Ask students: "Why does this rule exist?" (e.g., safety, preventing unfair advantage). This helps them move from memorizing rules to understanding officiating.
Handling Conflict
Officiating involves high pressure. Teach students to state the rule clearly and calmly. "Based on Rule X, the mark is invalidated because..."
Measurement Lab Setup
Set up 3 "evidence stations" for students to practice measuring:
1. Long Jump: A sandpit with two marks. Which one do we measure?
2. Shot Put: A tape measure pulled from the wrong side of the line. Correct it.
3. Photo Finish: A printed still from a race. Identify the torso lines.
Meet Day Simulation Slides The Mini-Meet
Class Competition & Simulation
Meet Day Simulation
The Closing Window
The Meet Director is now accepting entries.
"Teams have exactly 10 minutes to submit their event cards. Any team that misses the deadline is scratched from the opening event."
• Assign your athletes
• Assign your officials
• Check your equipment
Ready?
The clock starts... NOW.
Dual-Role Rotation
The Athlete
Executes pacing splits
Navigates hurdle rhythm
Coordinates handoffs
The Official
Timers & Place Judges
Field Event Measurers
Lane/Violation Umpires
Championship Mindset
Sportsmanship
"Good luck" before, "Great race" after. Respect the official's decision.
The Silence
Total silence for the "On your marks" command. Noise only AFTER the gun.
Integrity
Officials must be neutral. Athletes must be honest about their own fouls.
Let the Games Begin
Success today is measured by our effort as athletes and our accuracy as officials. Check your watches, set your marks!
Meet Program Scorecard Meet Program & Scorecard
Class Athletics Championship
Team
A
Team
B
Athlete Name: __________________________
Primary Official Role: ___________________
1. Competition Log
Event My Role Result (Time/Mark) Place / Score Official's Initials 800m Run Athlete / Timer 100m Hurdles Athlete / Umpire 4x100m Relay Leg 1, 2, 3, or 4
2. Officiating Ledger
Use this section when you are the assigned Field Judge for Long Jump or Throws.
Athlete Name Attempt 1 Attempt 2 Attempt 3 Best Mark
3. Meet Reflection
As an athlete, what was the most effective tactic you used today?
As an official, what was the most difficult decision you had to make?
Meet Director Manual Rubric Meet Director's Manual
Teacher Assessment & Logistics | Lesson 5
Event Organization
The class should be divided into teams of 4-6. Each team is responsible for providing competitors and officials for specific events. This prevents any student from standing idle.
Suggested Rotation
Heats 1-2: Team A runs, Team B officiates (Timer, Judge, Starter Assistant).Heats 3-4: Team B runs, Team A officiates.
Teacher Roles
• Head Referee: Final ruling on disputes.
• Starter: Fires the "pistol" (or whistle).
• Meet Director: Managing the clock and schedule.
Performance Rubric
Criteria Developing (1-2) Proficient (3-4) Exemplary (5) Pacing & Strategy Runs at one speed; ignores tactical surges or splits. Attempts consistent pacing; uses strategy in some race segments. Hits target splits within +/- 2 seconds; executes clear tactical surges. Technical Mechanics Hurdle/Relay form is inconsistent or unsafe. Maintains rhythm; handoffs are successful but slow. Demonstrates high-speed handoffs and consistent hurdle cadence. Officiating Accuracy Measurements or times are frequently incorrect. Records data accurately; identifies obvious fouls. Operates professionally; makes decisive rulings on complex scenarios.
Official Meet Scoring (Dual Meet Style)
Individual Events
1st Place: 5 points2nd Place: 3 points3rd Place: 1 point
Relay Events
Winning Team: 5 pointsLosing Team: 0 points
Note: If students tie, split the points for that position (e.g., tie for 1st = 4 points each).
