Lesson 3: Keep Going at Your Own Pace
Monday, November 2, 2026
1Stretching & Mobility5 min›
Easy March and Reach
30 seconds- Stand or sit tall with room around you.
- March gently and reach one arm forward at a time.
- Keep shoulders relaxed and breathe normally.
Muscles/joints: Hip flexors, shoulders, ankles
Coaching cue: Smooth steps, easy breathing.
Modification: Seated marching or arm reaches only.
Controlled Heel Raises
10 repetitions- Stand near a wall for support.
- Lift heels slowly, keeping toes on the ground.
- Lower with control; avoid bouncing.
Muscles/joints: Calves and ankle joints
Coaching cue: Up slowly, down softly.
Modification: Seated heel raises or supported standing.
Side Steps and Shoulder Rolls
6 steps each direction, 8 shoulder rolls- Take small side steps without crossing feet.
- Pause and roll shoulders gently backward.
- Repeat in the other direction.
Muscles/joints: Glutes, hip joints, trapezius
Coaching cue: Eyes ahead; leave space.
Modification: Seated side reaches and shoulder rolls.
2WARM-UP RUN / JOG — 2–3 MINUTESRequired›
Mark a safe route
- Mark a loop with 4–6 cones around the field or blacktop (about 100–150 yards).
- Keep the route away from fences, poles, parked cars, and uneven ground.
- Stand where you can see the entire loop.
Starting & stopping
- Gather students at the start cone. Say: 'When I blow the whistle, jog at a talking pace.'
- One whistle = start; two whistles = slow to a walk and come back to the start cone.
- Use the countdown timer below so everyone finishes together.
Pacing
Students should jog at a 'talking pace' — they could still chat with a friend. This is not a race and never a punishment.
Safety
- Pass on the outside, call 'On your left.'
- Shoes tied before starting.
- Walk if you feel dizzy, have chest pain, or can't catch your breath — tell the teacher.
Alternatives
Students may brisk-walk, power-march, or do seated arm-pumping. Wheelchair users can roll the loop or do arm circuits.
Hydration
Water break immediately after the run. Remind students to drink before and after PE.
3Review & Mini-Lesson10 min›
Review questions
- What does a talking pace feel like?
- What should you do when you need a break?
Vocabulary
- Endurance
- Being able to keep doing an activity for a while.
- Pace
- How quickly or slowly you move.
- Break
- A pause or easier movement that helps your body recover.
What the Teacher Should Say
Endurance means keeping going for a while, not going fastest. Think about walking through a zoo: you choose a pace and take breaks. We will go on a pretend journey using easy marching, walking, and side steps. Our goal is to feel comfortable enough to talk. You may walk or rest any time. Breaks are a smart choice. We will notice what helps us enjoy moving, rather than count who travels the farthest.
Step-by-step demonstration
- Show a comfortable walk and an easy march.
- Demonstrate changing from jogging to walking without stopping in a traffic lane.
- Model stepping into the rest area and signaling the teacher.
- Practice saying a sentence before choosing the next pace.
Real-world examples
- Walking with family takes endurance.
- Dancing to a song can be continuous movement with easy breaks.
Questions to ask students
- Does endurance mean moving fastest?
- How can you keep moving comfortably?
- Where can you take a safe break?
Visual resource
Extension
Draw a pretend journey with three movements and a water stop.
4Group Activity: Adventure Journey15–20 min›
Purpose: Build confidence with sustained, self-paced activity.
Equipment
- Cones
- Journey picture cards
- Timer
Players
Whole class in small groups of 3–4
Space & setup
Make a wide loop with a forest, river, hill, and home station; keep the rest area outside the loop.
Rules
- Travel in one direction.
- Walk, march, roll, or gently jog at your own talking pace.
- Breaks are allowed; never compare distances.
Step-by-step
- Walk through the route and practice the rest-area signal.
- Forest: easy walk or roll for one minute.
- River: gentle side steps in a marked bay for 30 seconds.
- Hill: comfortable marching for one minute.
- Home: slow walking for 30 seconds.
- Take a water break; repeat once if comfortable, using easier options where needed.
Teacher demonstration
Complete a short sample journey and model a walk break.
Safety
- Keep at least an arm’s length between students and use marked travel lanes.
- Use controlled effort, not an all-out race; water and rest are available.
- Stop and tell the teacher about pain, dizziness, chest discomfort, or unusual breathing difficulty. Follow individual health plans.
Modifications
Shorten each segment to 20–30 seconds, stay in one accessible space, or alternate seated arm-pumping and rest.
Advanced challenge
Choose a consistent comfortable pace for an extra 30 seconds with teacher approval.
Assessment
Look for safe pacing, use of breaks, and a correct explanation of endurance.
5Supervised Free Play & Cooldown20–30 min›
Activity choices
Expectations
- Stay inside the coned boundary.
- Take turns and share equipment.
- Include anyone who wants to join.
- Teacher circulates and keeps eyes on all groups.
- Water available throughout.
Cooldown
- Walk or roll slowly for 2 minutes until breathing is comfortable.
- Supported calf stretch: 15–20 seconds each side, without bouncing.
- Gentle cross-body shoulder stretch: 15 seconds each arm.
- Take three relaxed breaths; drink water.