800m, 1500m & Endurance Running
| Month | Week | Topic/Skill | Learning Objectives | Activities | Assessment |
|---|---|---|---|---|---|
| JUNE | 1 | Introduction to Middle Distance (Lesson 1) | Understand 800m, 1500m events, rules, track layout | Track orientation, event demos, history of middle distance | Quiz on events |
| 2 | Running Posture & Form (Lesson 2) | Master correct distance running posture | Posture drills, form running, efficiency focus | Posture observation | |
| 3 | Breathing Techniques (Lesson 3) | Learn efficient breathing patterns | Rhythmic breathing, diaphragmatic breathing | Breathing pattern check | |
| 4 | Arm Action for Distance (Lesson 4) | Execute efficient arm swing for endurance | Relaxed arm drills, energy conservation | Arm technique observation | |
| JULY | 1 | Leg Action & Stride (Lesson 5) | Develop efficient stride mechanics | Stride drills, cadence work, foot strike | Stride efficiency check |
| 2 | Standing Start Technique (Lesson 6) | Master 800m/1500m standing start | Start position, first steps practice | Start technique grading | |
| 3 | Waterfall Start - 1500m (Lesson 7) | Understand curved line start positioning | Waterfall start practice, lane positioning | Start position accuracy | |
| 4 | First 100m Execution (Lesson 8) | Control first 100m pace and positioning | Opening lap practice, crowd navigation | First 100m time control | |
| AUGUST | 1 | Establishing Race Rhythm (Lesson 9) | Find and maintain optimal race pace | Rhythm runs, pace feeling exercises | Rhythm consistency |
| 2 | Pace Judgment Basics (Lesson 10) | Develop internal pace clock | Pace prediction runs, split time work | Pace accuracy test | |
| 3 | 800m Race Strategy (Lesson 11) | Master 800m race execution | 800m specific training, lap strategies | 800m time trial | |
| 4 | 1500m Race Strategy (Lesson 12) | Master 1500m race execution | 1500m pacing, 3.75 lap planning | 1500m time trial | |
| SEPTEMBER | 1 | Aerobic Base Building (Lesson 13) | Develop aerobic endurance foundation | Easy runs, long slow distance | Heart rate monitoring |
| 2 | Tempo Running (Lesson 14) | Build lactate threshold | Tempo runs, threshold pace work | Tempo run completion | |
| 3 | Interval Training (Lesson 15) | Improve speed and recovery | Track intervals, recovery practice | Interval times | |
| 4 | Fartlek Training (Lesson 16) | Develop variable pace running | Speed play, unstructured intervals | Fartlek session quality | |
| OCTOBER | 1 | Hill Running (Lesson 17) | Build strength through incline training | Hill repeats, uphill/downhill technique | Hill session completion |
| 2 | Speed Endurance (Lesson 18) | Maintain speed under fatigue | Extended intervals, race pace work | Speed maintenance test | |
| 3 | Running the Curves (Lesson 19) | Master efficient curve running | Bend running, lane positioning | Curve technique assessment | |
| 4 | Mid-Term Assessment | Evaluate all skills learned | Practical tests, 800m time trial | Performance grading | |
| NOVEMBER | 1 | Tactical Positioning (Lesson 20) | Optimal race position strategy | Pack running, position drills | Tactical awareness |
| 2 | Drafting & Slipstreaming (Lesson 21) | Energy conservation through drafting | Draft running practice, team runs | Drafting effectiveness | |
| 3 | The Kick Finish (Lesson 22) | Powerful final lap acceleration | Kick drills, finishing speed work | Kick speed measurement | |
| 4 | Race Simulation Practice | Apply all tactical skills | Full race simulations | Race execution grading | |
| DECEMBER | 1 | Mental Preparation (Lesson 23) | Develop mental toughness | Visualization, focus techniques | Mental readiness |
| 2 | Race Day Routines (Lesson 24) | Master pre-race preparation | Warm-up routines, race day simulation | Routine execution | |
| 3 | 800m Competition Practice | Full 800m race experience | Mock 800m races | 800m times | |
| 4 | Term Review & Assessment | Comprehensive skill evaluation | Theory and practical tests | Term grading | |
| JANUARY | 1 | Advanced Interval Training | Race-specific interval work | 400m/600m repeats, ladder workouts | Interval quality |
| 2 | Negative Split Training | Run second half faster | Negative split practice runs | Split comparison | |
| 3 | Surging & Responding | Handle mid-race surges | Surge drills, response training | Surge handling | |
| 4 | 1500m Competition Practice | Full 1500m race experience | Mock 1500m races | 1500m times | |
| FEBRUARY | 1 | Race Week Preparation | Tapering and peaking | Reduced volume, race prep | Readiness check |
| 2 | Competition & Time Trials (Lesson 25) | Apply all skills competitively | Mock competition, official timing | Personal best times | |
| 3 | Inter-class Middle Distance Meet | Competitive experience | Class championships | Competition results | |
| 4 | Performance Analysis | Review and feedback | Video analysis, split review | Improvement planning | |
| MARCH | 1 | Skills Review & Refinement | Polish all running skills | Station-based practice | Skill checklist |
| 2 | Annual Practical Exam | Comprehensive assessment | Skill testing, timed races | Final grading | |
| 3 | Athletic Meet Preparation | School team readiness | Final training sessions | Team selection | |
| 4 | Annual Sports Day & Awards | Celebrate achievements | Final races, prize distribution | Year-end evaluation |