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PACE TRAINING
39
SECTION 6
Pace Judgement using a 400m track
Pace Run - Introduction
The aim of pace running is to help achieve better times in competition by building up to and
maintaining a quicker even-pace over shorter distances. In training, young athletes using the 800m
pace schedule should not exceed 400m runs and 1500m trials should be run over a maximum of
600m. These maximum distances should only be attempted after a gradual build-up to achieve
cardio-vascular fitness and confidence in the young athlete’s ability.
‘Pace Schedules’ for 600m, 800m, 1000m ,1200m and 1500m showing split times for even-pace
running are provided on page 40.
Instructors should emphasise to young athletes that they are not to race and must try to keep
within their own individually allocated pace schedule. Provided the target times have been set
correctly, the young athletes will be running within their own capabilities and they will recover
very quickly. However, a sufficient rest period should always be given between trials.
Secondary aged athletes who have become experienced in pace judgment through training
sessions can then be allowed to participate in time-trials on an individual basis. This is done over
at least two-thirds and not more than three-quarters of the competition distance. Therefore, young
athletes wishing to compete at the 800m will participate in a five or six x 100m time-trials. If the
young athletes can run comfortably and hit their given ‘Pace Schedule’ in these time trials, they
should be confident of achieving target times during competitions.
Example showing splits for an 800m target time of 2m 48s
Group the athletes in pairs of similar ability and select an appropriate ‘pace schedule’ for each pair.
For example, one young athlete may have a personal best of two minutes 49 seconds for the 800m
and the other having a personal best of two minutes 53 seconds. It is advisable for these young
athletes to work to a pace schedule giving a slight improvement say two minutes 48 seconds as
this is nearest to an even pace schedule split improving on their personal best. If they are running
at the right pace to achieve two minutes 48 seconds then they must reach the 50m, cone in 10.5
seconds and the 100m mark at 21 seconds.
Cones placed at 50m intervals
PACE JUDGEMENT
Too slow
Correct
Too quick
100m
200m
300m
Start
Coach
Coach
The coach may need to
move into a position where
he or she can get a better
view of the athletes.
50m
150m
250m
350m
Place cones at the 50m and
100m marks on the track.
1:13.5
1:03.0
52.5s
42.0s
31.5s
21.0s
10.5s
1:24.0
WEB COPY
©EVEQUE
WEB COPY
©EVEQUE