3000m, 5000m, 10000m & Cross Country Running
| Month | Week | Topic/Skill | Learning Objectives | Activities | Assessment |
|---|---|---|---|---|---|
| JUNE | 1 | Introduction to Long Distance (Lesson 1) | Understand 3000m, 5000m, 10000m events, rules, history | Track orientation, event demos, legendary runners' stories | Quiz on events |
| 2 | Efficient Running Form (Lesson 2) | Master energy-efficient running posture | Posture drills, efficiency running, form checks | Form observation | |
| 3 | Breathing for Endurance (Lesson 3) | Learn deep, rhythmic breathing patterns | Belly breathing, 4:4 rhythm, breath-stride sync | Breathing pattern check | |
| 4 | Economical Arm Action (Lesson 4) | Execute relaxed, energy-saving arm swing | Arm relaxation drills, tension release | Arm technique observation | |
| JULY | 1 | Stride Mechanics (Lesson 5) | Develop optimal stride for distance | Stride drills, cadence work, efficiency focus | Stride efficiency check |
| 2 | Race Starts & Positioning (Lesson 6) | Master standing starts and early positioning | Start practice, waterfall starts, crowd navigation | Start technique grading | |
| 3 | Finding Your Rhythm (Lesson 7) | Establish sustainable race rhythm | Rhythm runs, consistent pace practice | Rhythm consistency | |
| 4 | Pace Awareness (Lesson 8) | Develop internal pace judgment | Pace prediction runs, split time work | Pace accuracy test | |
| AUGUST | 1 | 3000m Race Strategy (Lesson 9) | Master 3000m race execution (7.5 laps) | 3000m specific training, lap strategies | 3000m time trial |
| 2 | 5000m Race Strategy (Lesson 10) | Master 5000m race execution (12.5 laps) | 5000m pacing, segment planning | 5000m time trial | |
| 3 | Cross Country Basics (Lesson 11) | Understand off-track racing fundamentals | Cross country course preview, terrain variety | Terrain adaptability | |
| 4 | Terrain Running (Lesson 12) | Run efficiently on varied surfaces | Grass, trail, uphill, downhill practice | Multi-terrain run | |
| SEPTEMBER | 1 | Aerobic Base Building (Lesson 13) | Develop aerobic endurance foundation | Easy runs, long slow distance introduction | Heart rate monitoring |
| 2 | Long Slow Distance - LSD (Lesson 14) | Build endurance through extended runs | Progressive long runs, time on feet | LSD completion | |
| 3 | Tempo Running (Lesson 15) | Build lactate threshold | Tempo runs, threshold pace work | Tempo run quality | |
| 4 | Long Intervals (Lesson 16) | Improve speed endurance | 800m-1600m repeats, recovery practice | Interval times | |
| OCTOBER | 1 | Recovery Running (Lesson 17) | Master active recovery techniques | Easy recovery runs, regeneration | Recovery execution |
| 2 | Hill Training (Lesson 18) | Build strength through incline work | Hill repeats, long hill runs | Hill session quality | |
| 3 | Pack Running Tactics (Lesson 19) | Run efficiently in groups | Drafting, position maintenance, group dynamics | Pack running skill | |
| 4 | Mid-Term Assessment | Evaluate all skills learned | Practical tests, 3000m time trial | Performance grading | |
| NOVEMBER | 1 | Surging & Responding (Lesson 20) | Handle and initiate mid-race surges | Surge drills, response training | Surge handling |
| 2 | The Long Kick (Lesson 21) | Develop finishing speed over 400-800m | Extended kick practice, finish training | Kick speed and timing | |
| 3 | Mental Toughness (Lesson 22) | Build psychological endurance | Visualization, pain management, mantras | Mental readiness | |
| 4 | Race Simulation Practice | Apply all tactical skills | Full race simulations | Race execution grading | |
| DECEMBER | 1 | Nutrition & Hydration (Lesson 23) | Understand fueling for endurance | Nutrition education, hydration practice | Knowledge quiz |
| 2 | Race Day Preparation (Lesson 24) | Master pre-race routines | Warm-up routines, race day simulation | Routine execution | |
| 3 | 3000m Competition Practice | Full 3000m race experience | Mock 3000m races | 3000m times | |
| 4 | Term Review & Assessment | Comprehensive skill evaluation | Theory and practical tests | Term grading | |
| JANUARY | 1 | Advanced Pacing Strategies | Negative splits and even pacing | Pace control runs, split analysis | Pacing accuracy |
| 2 | Fartlek Training | Variable pace continuous running | Speed play, terrain fartlek | Fartlek quality | |
| 3 | Race Tactics Practice | Apply multiple tactical elements | Tactical race simulations | Tactical awareness | |
| 4 | 5000m Competition Practice | Full 5000m race experience | Mock 5000m races | 5000m 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 Distance Meet | Competitive experience | Class championships, cross country | 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 |