Sustained Activities
7
7.2.1.3 Pace Run - Stage Two
• Place cones at the 100 and 200 metres marks on the track.
• Using the example described in Stage One, extend the distance to 200 metres with the aim of
reaching the 200 metre cone in 42 seconds.
• Blow the whistle at the halfway point of 21 seconds. The young athlete should continue to run
but check how close he or she is to the 100 metre cone.
• Blow the whistle after 42 seconds when the runners should be very close to the 200 metres cone
if their pace judgment is accurate.
7.2.1.4 Pace Run - Stage Three & Four
Stage Three progresses to a 300 metres run with two intermediate checks at 100 and 200 metres
and all stages marked for visibility by a cone. Stage Four is the final stage for 800 metres training,
which is a 400 metres pace run with intermediate checks every 100 metres.
Young athletes who master pace judgment are much more confident in their ability and can, by
applying good tactics, defeat stronger athletes. They also enjoy the non-stressful training sessions,
which is psychologically better for them than highly intense activity. When young athletes become
familiar with the principle of pace judgment training they can help the coach by working in a group
and doing their own timing, whistle blowing and checking the distances run.
Young athletes should be running well within their capabilities and the following session is suggested
for a one hour activity session for 800 metres training. It should be performed at the ‘pace schedule’
speeds shown in 7.2.1.5
7.2.1.5 Training Sessions
Athletes must be fresh if they are to benefit when involved in pace judgement training. The exercise
is of no value to a tired runner.
The first introductory session will probably involve five or six trials over distances of 100 and 200
metres with rest breaks of five to ten minutes between each trial. The runners will be running well
within their capacity so they will recover quickly. In this introductory session the use of intermediary
markers positioned at 50 metres and 150 metres may be beneficial.
The athlete will quickly develop a fair idea of the required pace so in future sessions the trial
distances should be extended to 300 metres and 400 metres with rest periods between each trial of
about 15 minutes. When carrying out trials over distances beyond 100 metres should the runner not
be within close proximity to check point when the whistle is blown then it is pointless them
continuing and the coach should signal them to stop by blowing a long blast on the whistle
Pace judgement is precision work.
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