Privacy Disclaimer Sitemap UKA Sponsors Home page Coaching Qualifications Events Teachers Resources Contact Us Help Accessibility information Access Keys Skip to content Skip to navigation

UKA Coach Building A Better Coaching Environment

Athletics 365: Section 16 - Challenges

16. Endurance Running Technique

The ability to sustain running pace, requires good endurance, pace judgement and rhythm. Athletes should look to gradually increase the distance and time they run over and work on their pace judgement to ensure effective running and rhythm.

Steady running is defined as approximately 70%-80% of maximum heart rate. Sustained Pace Running is approximately 80%-90%+ of maximum heart rate.  

Red

Stage 1 Red Challenges

16a) Demonstrate all of Running Technique Stage 1 (Red).

16b) Copy movement of leader with coordination and control.

16c) Steady running for 1 minute.

16d) Sustained Pace Running for 30 seconds.

Yellow

Stage 2 Yellow Challenges

16a) Demonstrate all of Running Technique Stage 2 (Yellow).

16b) Active mid foot contact when skipping.

16c) Steady running for 2 minutes.

16d) Sustained Pace Running for 1 minute.

Green

Stage 3 Green Challenges

16a) Demonstrate all of Running Technique Stage 3 (Green).

16b) Demonstrate an active mid foot action in order to sustain efficient running technique.

16c) Demonstrate pace judgement to within 10 metres (+/-) of designated target.

16d) Steady running for 3 minutes.

16e) Sustained Pace Running for 2 minutes

Purple

Stage 4 Purple Challenges

16a) Demonstrate all of Running Technique Stage 4 (Purple).

16b) Demonstrate Arm Technique similar to sprinting action but less pronounced.

16c) Demonstrate pace judgement to within 5 metres (+/-) of designated target.

16d) Steady running for 5 minutes.

16e) Sustained Pace Running for 3 minutes.

Blue

Stage 5 Blue Challenges

16a) Demonstrate all of Running Technique Stage 5 (Blue).

16b) Heel is cycled underneath the buttock in recovery phase, but not as pronounced as sprinting action.

16c) Demonstrate consistent pace judgement over fixed distance.

16d) Steady running for 10 minutes.

16e) Sustained Pace Running for 5 minutes.

Black

Stage 6 Black Challenges

16a) Demonstrate all of Running Technique Stage 6 (Black).

16b) Demonstrate relaxed rhythmical running with no visual tension for several minutes.

16c) Demonstrate consistent pace judgement over varied distance (e.g. 800m & 1500m pace).

16d) Steady running for 20 minutes.

16e) Sustained Pace Running for 10 minutes - 3km.

Navigation

Search

Email to a friend

Choose Your Palette:

login form