Pacing Power Log Worksheet Pacing Power Log
Lesson 1: Energy Management
Athlete:
Date:
The Lap Prediction Game
Can you control your speed without looking at a clock? For each attempt, predict how long it will take you to run one full lap at a steady, consistent pace. Try to match your prediction exactly!
Attempt My Predicted Time (Min:Sec) Actual Time (Min:Sec) The Difference (+/- Seconds) 1. Jogging Pace 2. Stride Pace 3. Race Pace
Listening to Your Engine
Pacing is about listening to your body. After each pace above, circle the word that best describes how you felt during the run.
At Jogging Pace
Breathing:
Easy Moderate Heavy
Muscle Feeling:
Fresh Burning Tired
At Stride Pace
Breathing:
Easy Moderate Heavy
Muscle Feeling:
Fresh Burning Tired
At Race Pace
Breathing:
Easy Moderate Heavy
Muscle Feeling:
Fresh Burning Tired
Pacing Reflection
1. Which pace was the hardest to predict accurately? Why do you think that is?
2. Describe your "Race Pace" breathing. Could you maintain that same breathing for 4 laps? Why or why not?
Pacing Power Slides Find Your Flow
Mastering Pace & Energy Management
TRACK TITANS // UNIT 1.1
The Battery Challenge
Imagine you are a smartphone. Your goal is to last an entire 8-hour day on one charge.
"If you spend the first hour playing high-graphics games at max brightness, what happens to your battery?"
Running is exactly the same!
Energy Management
What is Pacing?
Jog
Conversation pace. You can talk in full sentences without gasping for air.
Stride
Controlled power. You can speak in short phrases (3-4 words) between breaths.
Race Pace
The "Red Zone." You can only speak in 1-word bursts. Hard to maintain for long.
Strategy: Start controlled to finish strong!
Listening to Your Engine
Heart Rate
Is it a gentle drum or a jackhammer in your chest?
Breathing Depth
Are you taking shallow gasps or deep, belly breaths?
The Check-In Question:
"How many laps could I keep doing exactly this?"
The Prediction Game
Step 1: The Guess
On your worksheet, write down how many seconds you think a JOGGING lap takes.
Step 2: The Run
Run the lap. No watches allowed! Try to hit your time perfectly.
Step 3: The Check
Check the teacher's clock. Write down your actual time and find the difference.
Winner Check:
The student with the smallest "Difference" is the most IN TUNE with their body!
Pacing Power Teacher Guide Teacher Guide
Lesson 1.1
Pacing & Energy Management
60 Minutes
Track or Large Field
Whole Class / Pairs
Learning Objectives
Students will differentiate between three distinct pacing levels (Jog, Stride, Race Pace).
Students will identify internal physiological signals (heart rate, breathing) associated with each pace.
Students will develop self-regulation by running a set distance within a predicted time frame.
Required Materials
Pacing Power Slides
Pacing Power Log (1 per student)
Whistle & Large Timer/Clock
Cones (to mark a 200m or 400m lap)
Lesson Procedure
1
The Hook: The Battery Challenge (10 min)
Present the Pacing Power Slides . Use the Smartphone Battery analogy to explain why sprinting early in a long run leads to "crashing." Define the three paces: Jog (Conversational), Stride (Short Phrases), and Race Pace (Single Words).
"Pacing isn't just about speed; it's about choosing the right speed for the distance."
2
Internal Check-In (15 min)
Have students perform three short intervals (1 minute each) at the three different paces on the field. After each interval, blow the whistle and have students place their hand over their heart and check their breathing.
Prompt: "Can you feel the difference in your 'engine' between a Jog and a Race Pace?"
3
The Lap Prediction Game (25 min)
This is the core activity. Students must predict their lap time for each pace and then run it without a watch. Use a large display clock or announce times as they cross the line.
Round 1: Jogging Pace. Students guess, run, and record.Round 2: Stride Pace. Note: They should naturally be faster than Round 1.Round 3: Race Pace. High intensity!
4
Debrief & Reflection (10 min)
Collect Pacing Power Logs . Discuss: Why is it harder to predict a faster pace? (Answer: Fatigue and high adrenaline cloud our perception of time).
Safety & Management
Hydration: Ensure students have water bottles. Allow for 1-minute water breaks between intervals.Spacing: Stagger the start of the Prediction Game (e.g., 5 students every 15 seconds) to avoid crowding.
Speed Play Slides Speed Play
Interval Training & Stamina Games
Sprint
Recover
Repeat
The Science of Intervals
To run longer and faster, we have to teach our body to recover while still moving.
Interval Training =
HIGH INTENSITY
"Active Rest" means jogging or walking, NOT stopping!
How it helps:
Strengthens your heart (The Pump).
Increases your heat tolerance.
Makes running feel easier over time!
Fartlek: "Speed Play"
Swedish Term
Fartlek is unstructured. You choose when to go fast and when to go slow based on landmarks.
Sprint to the oak tree!
Jog to the fence line.
Sprint to the orange cone.
Walk to the finish flag.
Game Mode: Zombie Run
The Setup
Joggers: Must keep moving in the loop at a steady jog.
Zombies: 3 students start in the "Graveyard" (center).
The Trigger
When the whistle blows twice, Zombies can leave the center and tag joggers for 30 seconds.
Survival Strategy:
You must SPRINT to escape. Once the whistle blows again, you go back to a JOG. Do not stop to catch your breath—active rest!
Can you survive 3 rounds?
Today's Reflection
1. The Recovery
How did it feel when you were forced to JOG after a sprint? Was it harder than just stopping?
2. The Energy
Which game pushed your heart rate higher: The landmark Fartlek or the Zombie Run?
Complete your Stamina Log now!
Stamina Reflection Worksheet Stamina & Speed Play
Lesson 2: Interval Games
Athlete:
Date:
Activity 1: Landmark Fartlek
In "Speed Play," you chose your own intensity. List three landmarks you used today and what you did when you reached them.
1
Example: "The red cone" — I sprinted until I reached it.
2
3
Activity 2: Zombie Run Survival Log
Survival Round Did you survive? (Yes/No) Intensity Level (1-10) Recovery Feeling Round 1 Round 2 Round 3
Intensity Scale: 1 = Resting; 5 = Steady Jog; 10 = Max Effort Sprint!
Resilience Reflection
1. "Active Rest" means jogging slowly instead of stopping completely. Why is this more effective for building stamina than just sitting down after a sprint?
2. During the Zombie Run, how did your mental focus change when you heard the whistle? How did your body respond to that sudden "stress"?
Speed Play Teacher Guide Teacher Guide
Lesson 1.2
Interval Training Games
60 Minutes
Track or Large Field
High-Intensity Play
Learning Objectives
Students will define "Active Rest" and apply it during interval training.
Students will demonstrate the ability to transition quickly between different effort levels.
Students will recognize the physical and mental resilience needed for high-intensity training.
Preparation Checklist
Mark a "Graveyard" (10x10yd square) in the center of the field.
Set up 4-6 distinct landmarks around the track (cones, flags).
Whistle & Stopwatch ready.
Print Stamina Reflection Worksheets.
Game Procedures
1
Introduction & Fartlek (20 min)
Explain "Speed Play." Lead the class in a slow jog around the perimeter. As you approach a landmark, call out a movement (e.g., "Sprint to the blue cone!", "High-knees to the flag!"). After the burst, emphasize immediate transition back to a slow jog (Active Rest).
2
Zombie Run: Round 1 (15 min)
Class jogs in a large circle. Select 3 "Zombies" to stay in the Graveyard.
Single Whistle: Zombies are "sleeping." Joggers keep a steady pace.Double Whistle: Zombies "wake up" and have 30 seconds to tag anyone.Tag Rules: If tagged, that student becomes a zombie for the next round. If not tagged, joggers must return to "Active Rest" (slow jog) when the single whistle blows.
3
Zombie Run: Rounds 2 & 3 (15 min)
Increase the number of starting zombies or the duration of the "sprint phase" to 45 seconds. Monitor students for signs of extreme fatigue (heavy panting, hands on knees).
4
Cool Down & Reflection (10 min)
Walk one lap as a class. Hand out the Stamina Reflection Worksheets for completion. Discuss the "Active Rest" concept—why does it build more stamina than stopping?
Coaching Cues
"Don't walk! Keep the legs moving to clear the burn!"
"Eyes up during the sprint phase—find your gap!"
"Deep breaths during active rest to get oxygen back to the muscles."
Modifications
For Runners with Lower Stamina:
Allow them to walk for the first 15 seconds of the recovery phase before transitioning back to a jog.
Track Math Slides The Oval Blueprint
Geometry & Rules of the Track
UNIT 1.3 // TRACK MATHEMATICS
The Stagger Mystery
Look at the starting line for a 200m or 400m race...
"Why is the runner in Lane 8 so far ahead of Lane 1?"
Is it fair? Does Lane 8 have a head start? Or is there a mathematical reason?
Track Start Diagram
Geometry in Action
Pi and the Curve
The radius of the turn increases as you move outward.
Circumference = 2 × π × r
Because Lane 8 is farther from the center, the circle it makes is bigger. To keep the distance EXACTLY 400m for everyone, we must stagger the starts.
Lane 1: Tight Curve, Short Path
Lane 8: Wide Curve, Long Path
Track Law: 3 Big Rules
False Start
If you move before the gun or whistle, the race stops. One mistake = Disqualification in pro meets!
Lane Violation
In sprint races, you MUST stay in your lane. Step on the line? That's a "Lane Violation."
The Break Line
In distance races (800m+), runners start in lanes but can "break" to the inside after the first curve.
Official Check
Today, you'll be the math experts. Use your worksheet to calculate staggers and spot rule-breakers!
GO TO: OVAL GEOMETRY WORKSHEET
Track Math Worksheet The Oval Blueprint
Lesson 3: Track Math & Rules
Official Name:
Date:
The Math of the Curve
A standard track lane is 1.22 meters wide. Because of the curves, each lane outward is longer than the one inside it. For a 400m race, the stagger (the distance Lane 2 starts ahead of Lane 1) is about 7.04 meters.
Calculation Challenge:
1. If the stagger between Lane 1 and Lane 2 is 7.04m, what is the total distance a runner in Lane 5 starts ahead of Lane 1? (Assume each lane has the same 7.04m stagger).
Show your work:
2. A runner in Lane 1 runs exactly on the inside line. A runner in Lane 2 runs exactly in the middle of their lane. Who is running a shorter distance? Why?
Rule Scenario: You are the Official
Read each scenario and decide if it is a Violation or Legal . Explain your reasoning.
Scenario A:
During the 100m sprint, Maya steps on the white line separating her lane from Lane 4 three times, but never fully enters Lane 4.
Violation
Legal
Scenario B:
In the 1600m (4 laps), Leo starts in Lane 1. After the first 100 meters, he moves into Lane 2 to pass another runner on the curve.
Violation
Legal
Track Anatomy
Label the following parts of the track in the boxes below: Common Finish Line, Staggered Start, The Infield, The Curve.
Track Math Teacher Guide Teacher Guide
Lesson 1.3
Track Math & Rules
60 Minutes
Classroom & Track
Applied Geometry
Instructional Approach
This lesson bridges the gap between physical effort and cognitive understanding. By explaining the why behind track markings, students transition from "running around in circles" to participating in a regulated sport. This prepares them for officiating roles in Lesson 5.
Key Inquiry Questions
"If everyone started at the same straight line, would the race be fair?"
"Why do we need different rules for a 100m sprint vs a 1600m run?"
"How does a computer track a false start?"
Mathematical Concepts
Radius: The distance from the center of the turn.Circumference: The total distance around the oval.Direct Proportionality: As radius increases, circumference increases.
Procedure
1
Slides: The Stagger Mystery (15 min)
Use Track Math Slides to introduce the concept of the stagger. Use a string or a jump rope to demonstrate: if you keep the same radius and draw a circle, it's smaller than if you lengthen the string.
2
Worksheet: Oval Geometry (20 min)
Students work through the Track Math Worksheet . Circulate to help with the calculation (7.04m x 4 lanes).
Answer Key Note:
Math Q1: 7.04 x 4 = 28.16m.
Scenario A: Legal (stepping on the line is okay in sprints as long as you don't impede or gain advantage).
Scenario B: Legal (Distance races allow lane changes after the break line).
3
Track-Side Demonstration (25 min)
Go to the track. Have 8 students stand in their staggered starting positions. Ask the class: "Who looks like they are winning?" Then, walk them around the curve together to the common finish line to show how they all cover the same distance.
Tip: Bring a measuring tape to show that Lane 1 and Lane 2 widths are identical (1.22m).
Word Bank for Official Lexicon
Stagger
Offset starting lines
Infield
The grass in the center
Heats
Groupings for a race
Split
Time for a single lap
Meet Prep Slides The Big Stage
Event Selection & Goal Setting
Track Titans // Meet Preparation
What's Your Specialty?
The Sprinter
You have "Explosive Power." You love short, fast bursts (100m, 200m).
Anaerobic
The Engine
You have "High Stamina." You can keep a steady pace (400m, 800m).
Aerobic
The Technician
You have "Skill and Form." You love precision (Long Jump, Shot Put).
Coordination
Setting Your PR
PR = Personal Record
In a track meet, your biggest competitor is YOU.
The SMART Goal:
"I will run the 400m in under 90 seconds by focusing on a steady pace in the first 200m."
1
Pick 2 events (1 running, 1 field).
2
Look at your times/distances from previous weeks.
3
Subtract a few seconds (or add a few inches) for your goal!
The Engine Warm-Up
Part A: General
2 min slow jog (Get the oil moving)
Arm circles & torso twists
Leg swings (dynamic stretch)
Part B: Specific
3 x 20m Accelerations (For Sprints)
Focus on "Snap-Down" (For Long Jump)
Practice arm extension (For Shot Put)
Warm-up should take 10-15 minutes. If you aren't sweating, you aren't ready!
Athlete Profile
Creation Mode Engaged
Complete your card now. These will be displayed at the start of the Class Track Meet as our official "Athlete Profiles"!
Choose Events
Write Goals
Set Warm-up
Athlete Profile Card Athlete Profile Card
Lesson 4: Meet Preparation
Official Status
Validated
Athlete Name
Athlete Specialty
Sprinter Endurance Field Tech
Draw Your Athlete Icon Here
Meet Registration
Event 1: Running
Selection:
My Target PR (Personal Record)
Event 2: Field
Selection:
My Target PR (Personal Record)
The "One Big Tip" for Success:
Example: "Focus on my breathing rhythm during the back straight."
My Engine Warm-Up
Phase 1: General (All Athletes)
2-Minute Jog (Slow/Controlled)
Leg Swings (10 per leg)
Arm & Torso Circles
Phase 2: Specific (My Events)
The Oath
"I will compete with intensity, officiate with integrity, and celebrate the efforts of every athlete."
Sign:
Meet Prep Teacher Guide Teacher Guide
Lesson 1.4
Goal Setting & Meet Prep
60 Minutes
Event Management
Goal Setting
Purpose of this Lesson
Today is about transition. Students shift from "learning skills" to "preparing for performance." Your role is part coach, part registrar. You must help students select events where they can succeed and set goals that are challenging but achievable.
Event Options
100m Dash
Long Jump
400m Run
Softball Throw
800m Run
4x100 Relay
Procedure
1
Slides: Choosing Your Specialty (15 min)
Use Meet Prep Slides to review event types. Encourage students to think about the previous three lessons: Did they excel at the Zombie Run (Intervals/Endurance)? Or were they fastest in the Prediction Game (Pacing/Control)?
2
Athlete Profile Cards (20 min)
Students complete their Athlete Profile Cards . They must select one track event (running) and one field event (jumping/throwing). They should use their logs from Lesson 1 and 2 to set realistic "PR" (Personal Record) goals.
Coach Tip: If a student doesn't know their time, have them set a goal related to effort or form (e.g., "I will keep my head up during the whole 400m").
3
Warm-Up Rehearsal (25 min)
Take the class outside. Model the "Phase 1: General Warm-Up" as a whole group. Then, have students break into "Event Groups" (e.g., all Long Jumpers together) to practice their specific "Phase 2" warm-ups.
Sprinters: Focus on high-knees and "A-skips."Jumpers: Focus on take-off foot accuracy and "pop-ups."Endurance: Focus on consistent breathing cycles and easy strides.
Teacher Logistics for Next Lesson
The Heat Sheet
Collect all Profile Cards today. Group students into "Heats" based on their event selections. Try to keep heats balanced so no one is running alone.
Officiating Roles
Assign every student an official role when they are not competing. Roles: Starter, Timer, Pit Boss (Jumps), Measurer (Throws), Clerk of Course (Check-in).
Meet Day Slides Game Day
The Track Titans Meet
Competition // Officiating // Excellence
Official
Athlete
Team
The Code of the Titan
"I will compete with intensity, officiate with integrity, and celebrate the efforts of every athlete."
Titan Athlete
Accept your result with grace. Cheer for the last person to finish as much as the first.
Titan Official
Stay focused. Measure twice. Be fair. Your accuracy makes the meet possible.
Order of Events
Track Events
100m Heats 00:00 - 00:15
400m / 800m Heats 00:15 - 00:35
4x100 Relay 00:35 - 00:45
Field Events
Long Jump Ongoing (Station A)
Softball Throw Ongoing (Station B)
Rotating Duty: When not running, report to your officiating station!
The Official's Desk
The Starter
"On your marks... Set... [Whistle]" - Spot false starts!
The Timer
Record the time to the nearest 0.1 second as they cross the chest.
The Measurer
Measure from the break-line to the nearest mark. Record in meters.
The Clerk
Check athletes in for their heats and check lane assignments.
Accuracy is Honor!
Laces Tight.
The Meet is Open!
To Your Stations!
Meet Day Scorecard Titan Meet Scorecard
Official Results Log // Lesson 5
Name:
My Athlete Performance
Event Name Goal / Target PR Actual Result Goal Met? Event 1 (Running) Event 2 (Field)
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The Official's Log
Record the results for the athletes in your assigned heat or station. Ensure your measurement is exact.
Assigned Official Role
Station / Event
Athlete Name Attempt/Heat Time/Distance Notes
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Meet Reflection
1. Which role did you enjoy more: being the Athlete or the Official? Why?
2. How did your energy management (pacing) change during the actual competition compared to the practice runs?
Meet Day Teacher Guide Teacher Guide
Lesson 1.5
The Class Track Meet
60-90 Minutes
Competition Day
Character & Skill
Meet Director Overview
Today is the culmination. You are the "Meet Director." While students will be officiating, you must manage the "flow" and ensure the transition between events is efficient. Keep the energy high and the tone professional.
Equipment Needs
Whistles (at least 3 for different stations).
Measuring tapes (Long Jump & Throws).
Stopwatches (one for every lane).
Softballs/Shot Puts.
Rake (for Long Jump pit).
Management Tip
"The Meet moves as fast as the Clerk of Course." Make sure athletes for the next heat are lined up while the current heat is running. Use your officiating rotation to keep everyone engaged.
Meet Procedure
1
Opening Ceremony & Warm-Up (15 min)
Assemble the class. Recite the "Titan Oath" together (found on the Athlete Profile Cards ). Lead the general Phase 1 warm-up, then allow 5 minutes for Phase 2 specific warm-ups.
2
Block 1: Sprint & Jumps (25 min)
Run the 100m heats. While heats are running, have the Field Event group report to the Long Jump pit. Officials for Block 1: Endurance runners who are competing later.
3
Block 2: Distance & Throws (25 min)
Run the 400m/800m. Simultaneously, run the Softball Throw station. Officials for Block 2: Sprinters and Jumpers who finished in Block 1.
4
Closing: Relay & Awards (15 min)
Run a final 4x100m mixed relay for fun. Conclude with an "Awards Ceremony" where you don't just recognize winners, but also the "Best Official" and "Best PR Goal."
Titan Meet Awards
The Resilience Award
For the athlete who pushed through the hardest endurance event.
The Precision Award
For the Official whose measurements and timing were most accurate.
The Titan Spirit
For the student who cheered the loudest for their peers.
