Distance Runs
Overview: Distance runs are designed to improve students cardiorespiratory fitness (the ability of the heart, blood vessels and lungs to take in, transport, and convert oxygen to energy). When performed regularly, distance runs will strengthen the heart, reduce the risk of developing obesity, diabetes, cardiovascular disease and high blood blood pressure, and increase a person's VO2 Max (the maximum amount of oxygen the body can consume in 1 minute of exercise).
Assessment: Distance runs will occur at least once/week and each type of run will be assessed with a separate rubric. Certain conventional runs (loose caboose, run straights/walk curves, 3 whistle run) will not be assessed and are implemented strictly to vary up the type of running activity. Students are expected to record their heart rates after each run to gain an idea of how hard their bodies are working.
Types of Runs:
1/2 Mile & 1 Mile Run: You will run 2 laps for the 1/2 mile or 4 laps for 1 mile. You will then record your heart rate and time on the run graph.
Partner Mile: You and your partner will alternate running a single lap until you have each completed 1 mile. You will then record your heart rate and you and your partner's time on your run graph.
A, B, C Run: You will be given a choice to earn the grade you want for the day. There will be a specific distance or time designated for each grade. A of course being the most difficult option and C being the easiest. You will then record your heart rate and the distance and/or time on your run graph.
PACER: You will start at the end of the basketball court behind a designated line. When the "beep" sounds, you will run 20 meters to the other side of the court behind another designated line and stop. When you hear the "beep" again, you will run back to the original starting point. You continue to do this until you cannot reach the designated line before the "beep" sounds. You will receive one warning when you don't reach the line in time. You will then record your heart rate and number of times you made it back and forth.
Team PACER: The same concept as the PACER but you will now start at opposite ends of your partner or team. When the "beep" sounds, you will run to your partner and high five them. When the "beep" sounds again, they will run to the other end and wait for you to come back. You are essentially just alternating who runs but your goal will be to perform twice as many as the normal PACER. You will record your heart rate and the number of times you and your partner made it back and forth.
Personal Trainer Run: You will have a partner who acts as you personal trainer for the day. They will take your through a series of warm up movements and stretches, encourage you as you run, record your split times, take you through a cool down routine, and discuss your results with you. You will record your heart rate and time on your run graph.
Cooper/Mini Cooper Test: You will see how far you can run in 6 or 12 minutes. You will then record your heart rate and time on the run graph.
Bleacher Run: Bleacher Runs might be timed separately or added on to distance runs. You will be running up and down the bleachers where the hand rails are located. You will go up and down the home and visitor's bleachers.
"Step it Up" Pedometer Run: You will have a pedometer (device that measures how many step you take) and your goal will be to see how many steps you can accumulate in a designated amount of time. You will then record your heart rate and time on the run graph.
Sprints (H.I.I.T.): You will be performing short bursts of high intensity activity such as sprinting followed by short periods of jogging or walking. You will then record your heart rate and time on the run graph. (Example: Sprint for 30 seconds, Jog/Power Walk for 15 seconds)
Power Walking: You will be power walking for a designated amount of time. While power walking, you should have exaggerated arm movements and one foot on he ground at all times. You will then record your heart rate and time on the run graph.
Partner Race: Your goal is to make make the run into as close of a competition as possible with your partner. You will do this by creating a "handicap" for one of you. At the beginning of the race, you and your partner will decide who deserves a head start (handicap) and how much the head start should be. If the two of you are equally good runners then you will both start at the same spot. Most of the time, one person has a head start.
Relay Races: These will help prepare you for our track & field unit. You will be running 4x100's and 4x400's. You will then record your heart rate and time on the run graph.
Loose Caboose: (Teams of around 6, the person in the back has to make it to the front, then the next person in back has to make it to the front, and so on.)
3 whistle Run: 1 whistle = walk, 2 whistles = jog, 3 whistles = sprint.
Straights and Curves: Jog/Sprint the straights, power walk the curves.
3, 2, 1 Run: Jog for 3 minutes, walk for one, jog for 2 minutes, walk for one, sprint for 1 minute, walk for one
Assessment: Distance runs will occur at least once/week and each type of run will be assessed with a separate rubric. Certain conventional runs (loose caboose, run straights/walk curves, 3 whistle run) will not be assessed and are implemented strictly to vary up the type of running activity. Students are expected to record their heart rates after each run to gain an idea of how hard their bodies are working.
Types of Runs:
1/2 Mile & 1 Mile Run: You will run 2 laps for the 1/2 mile or 4 laps for 1 mile. You will then record your heart rate and time on the run graph.
Partner Mile: You and your partner will alternate running a single lap until you have each completed 1 mile. You will then record your heart rate and you and your partner's time on your run graph.
A, B, C Run: You will be given a choice to earn the grade you want for the day. There will be a specific distance or time designated for each grade. A of course being the most difficult option and C being the easiest. You will then record your heart rate and the distance and/or time on your run graph.
PACER: You will start at the end of the basketball court behind a designated line. When the "beep" sounds, you will run 20 meters to the other side of the court behind another designated line and stop. When you hear the "beep" again, you will run back to the original starting point. You continue to do this until you cannot reach the designated line before the "beep" sounds. You will receive one warning when you don't reach the line in time. You will then record your heart rate and number of times you made it back and forth.
Team PACER: The same concept as the PACER but you will now start at opposite ends of your partner or team. When the "beep" sounds, you will run to your partner and high five them. When the "beep" sounds again, they will run to the other end and wait for you to come back. You are essentially just alternating who runs but your goal will be to perform twice as many as the normal PACER. You will record your heart rate and the number of times you and your partner made it back and forth.
Personal Trainer Run: You will have a partner who acts as you personal trainer for the day. They will take your through a series of warm up movements and stretches, encourage you as you run, record your split times, take you through a cool down routine, and discuss your results with you. You will record your heart rate and time on your run graph.
Cooper/Mini Cooper Test: You will see how far you can run in 6 or 12 minutes. You will then record your heart rate and time on the run graph.
Bleacher Run: Bleacher Runs might be timed separately or added on to distance runs. You will be running up and down the bleachers where the hand rails are located. You will go up and down the home and visitor's bleachers.
"Step it Up" Pedometer Run: You will have a pedometer (device that measures how many step you take) and your goal will be to see how many steps you can accumulate in a designated amount of time. You will then record your heart rate and time on the run graph.
Sprints (H.I.I.T.): You will be performing short bursts of high intensity activity such as sprinting followed by short periods of jogging or walking. You will then record your heart rate and time on the run graph. (Example: Sprint for 30 seconds, Jog/Power Walk for 15 seconds)
Power Walking: You will be power walking for a designated amount of time. While power walking, you should have exaggerated arm movements and one foot on he ground at all times. You will then record your heart rate and time on the run graph.
Partner Race: Your goal is to make make the run into as close of a competition as possible with your partner. You will do this by creating a "handicap" for one of you. At the beginning of the race, you and your partner will decide who deserves a head start (handicap) and how much the head start should be. If the two of you are equally good runners then you will both start at the same spot. Most of the time, one person has a head start.
Relay Races: These will help prepare you for our track & field unit. You will be running 4x100's and 4x400's. You will then record your heart rate and time on the run graph.
Loose Caboose: (Teams of around 6, the person in the back has to make it to the front, then the next person in back has to make it to the front, and so on.)
3 whistle Run: 1 whistle = walk, 2 whistles = jog, 3 whistles = sprint.
Straights and Curves: Jog/Sprint the straights, power walk the curves.
3, 2, 1 Run: Jog for 3 minutes, walk for one, jog for 2 minutes, walk for one, sprint for 1 minute, walk for one