Guess your lap, then run it
Ready when: Even pace, then finish (b7) done.
What you are learning
Pace by feel: guess how long a lap will take, run it at an even speed, and see how close you were. Distance runners need this sense of pace so they do not start too fast.
Words on this card Pace, Lap
- Pace
- How fast you run. An even pace stays the same all the way.
- Lap
- Once round a set course.
Set up
A lap that takes the child about 1 minute at an easy pace (try it once first), a watch, a notebook.
Weather: dry ground
Show it first for the one teaching
- Say your guess aloud: "I will run this lap in 1 minute."
- Run the lap at an even, easy pace without looking at a watch.
- Hear the time and say how far off you were.
Your part while they practise
Write the guess; say nothing during the lap; call the time at the finish.
Step by step
- The child guesses a time for the lap.
- Runs the lap at an even pace.
- Hears the time and compares it with the guess.
- Walks 1 minute, then a new guess and a new lap.
How much: 4 laps, walking a minute between laps 12 min a session 1 day a week
Say one thing Pick one line from "What you will see" for today and say only that.
The game: Closest wins
Each runner guesses, runs, and the smallest gap between guess and time wins the round.
Who plays: 1 or more runners; you time.
How to play, turn by turn
- Turns
- Each runner writes a guess for the lap
- Run without a watch
- You call each runner's time at the finish
- Work out each gap in seconds. 4 laps
- Fair play
- A younger runner may be within 10 seconds.
- Points
- 1 point for each lap within 5 seconds of the guess; 1 extra point for the closest guess in the round when there are two or more runners.
- Fouls
- The lap does not score
- Looking at a watch
- Walking during the lap
- Cutting a corner
- Winning
- The most points after 4 laps. On your own, beat last week's points.
- 2 points for 1 star
- 3 points for 2 stars
- 4 points for 3 stars
Easier or harder
2 laps only.
Guess two laps at different speeds, one easy and one faster.
What you will see, and what to say
- lap 1 is far too fast
Easy first lap, faster later
Hold back at the start. - the child checks the watch all the time
Feel it, then check at the end
Learn what the pace feels like.
Self-check
3 of 4 laps within 5 seconds of the guess.
Stop and get a coach when
The child is distressed by running.
Fitness for this
Warm up first: how to warm up, at workonfitness.com. For strength and stretching, its exercise library shows each exercise step by step, with an easier version.
This card trains pacing, feel for speed.
awiseathlete.com/sports/athletics/athletics-i6