Athletics Exercises
Primary 6 · Physical Education
Athletics Exercises
Lesson 2 of 4
25 min
Let's begin
In the 1,500 m at sports day, Byiringiro shoots off like a 100 m sprinter and leads the whole school after one lap. By the third lap he is walking. Ishimwe starts steadily, runs every lap at the same speed, and passes everyone near the end to win.
Longer races are won with pacing, not just speed. Today you will learn how to share out your energy, and how to run over obstacles without slowing down, like the steeplechase runners of Kenya.
Races of 1,500 m and more need stamina, the heart-and-lung fitness you built in the Motor Control unit. On a 400 m track, 1,500 m is three full laps and 300 m more.
Pacing means sharing out your energy over the whole race. The best plan for most runners is even pace: every lap at about the same speed. If you start too fast, your muscles tire, you have to slow right down, and you lose far more time than you gained.
The steeplechase is a running race over obstacles. Its name comes from horse racing, where riders once raced across the countryside towards a church steeple, jumping hedges, ditches and streams on the way.
Kenyan runners are famous in this event. In 1995, Moses Kiptanui of Kenya became the first person to run the 3,000 m steeplechase in under 8 minutes. Abel Mutai, the Kenyan runner from the fair-play story in the Body Control unit, won an Olympic bronze medal in the steeplechase in 2012.
Jog 2 laps. Then walk beside a line and swing one leg over an imaginary barrier, 10 times each leg. Finish with 3 build-up runs of 40 m.
At school your obstacles are low, so you can hurdle them: step over at running speed, without jumping high.
Try to take the same number of steps between obstacles every time (for example 5), so that you always lead with the same leg.
Build obstacles only from things that fall over if they are hit: a light stick or a bamboo pole resting loosely on two bricks, tyres or tins, 20 to 40 cm high. For the "water jump", draw a chalk river about 1 m wide and jump across it. Never use desks, chairs, tied-on sticks or real water.
Walk one slow lap. Stretch your calves, hamstrings (the back of your thighs) and the front of your hips. Drink water and take your pulse: how quickly does it come down?
Warning
Stay safe
Tip
"Even laps win races."
Over an obstacle: lead knee up, trail knee out, land running.
Try each one first, then tap Show answer to check.
How is a steeplechase barrier different from a school obstacle?
Answer: A steeplechase barrier is heavy and does not fall over, so runners may step on it. A school obstacle must fall over if you hit it.
How many barriers and water jumps are there in a 3,000 m steeplechase?
Answer: 28 barriers and 7 water jumps.
Which leg goes over the obstacle first, and which comes round the side?
Answer: The lead leg goes over first. The trail leg comes round the side, knee out, then pulls through.
Byiringiro runs his first lap in 60 seconds and his last lap in 120 seconds. Ishimwe runs every lap in about 80 seconds. Who paced better, and why?
Answer: Ishimwe. Even laps share energy across the whole race. Byiringiro started too fast, tired and lost much more time later.
Your school has no hurdles. How could you build safe obstacles?
Answer: Rest a light stick or bamboo pole loosely on two bricks or tyres, 20 to 40 cm high, so it falls if you hit it. Draw a chalk river for the water jump.
What you learned today
Sources and credits
This lesson adapts CC BY-SA material and is shared under CC BY-SA 4.0.
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