Lesson Plan: Running for 3km - Year 8 Physical Education & Health

Overview

In this 45-minute Physical Education lesson, Year 8 students will engage in a 3km run designed to enhance their cardiovascular fitness and endurance. This activity aligns with the New Zealand Curriculum's Health and Physical Education Strand, focusing on the physical health and development aspect for students in the middle schooling years (Levels 3 and 4).

Objectives

By the end of this lesson, students will be able to:

1. Understand the health benefits of running, including improved cardiovascular fitness and endurance.
2. Demonstrate warm-up and cool-down exercises specific to long-distance running.
3. Reflect on their personal fitness levels and set goals for improvement.

New Zealand Curriculum Links

• Health and Physical Education: Movement concepts and motor skills, Level 4.
  • New Zealand Curriculum – Health and Physical Education

Materials

• Stopwatch for each teacher or teacher's aide
• Cones to mark the running track
• Water bottles for each student
• First aid kit
• Reflective journals for each student

Lesson Details

Warm-Up (10 minutes)

1. Dynamic Stretching (5 minutes):

   • Arm circles, leg swings, and gentle torso twists.
   • Focus on gradually increasing heart rate and muscle temperature.

2. Light Jog and Skills (5 minutes):

   • A light jog around the field to further warm up.
   • Practice of efficient running techniques (e.g., mid-foot striking, relaxed shoulders).

Main Activity: 3km Running (25 minutes)

1. Run Preparation (5 minutes):

   • Briefing on the route and safety protocols.
   • Explanation of how to pace themselves during the run.
   • Students line up at the starting point.

2. 3km Run (20 minutes):

   • Students commence the run at a sustainable pace.
   • Teachers monitor, time the run, and encourage students.

Cool-Down and Reflection (10 minutes)

1. Cool-Down Exercises (5 minutes):

   • Walking for 3 minutes to gradually lower heart rates.
   • Static stretches focusing on legs and lower back.

2. Reflection and Journaling (5 minutes):

   • Students reflect on their performance and jot down what they felt went well and areas for improvement.
   • Discussion on setting personal goals for future runs.

Assessment

• Formative Assessment:
  • Observation of students' participation and technique during the run.
  • Review of students' reflections and goal-setting in their journals.

Safety Considerations

• Ensure all students are properly hydrated and have had a health check if needed.
• Be mindful of the weather conditions and modify the plan for excessive heat or rain.
• Have a first aid kit ready and staff trained to handle common injuries like sprains or dehydration.

Extensions

• Students can use fitness tracking apps or devices to monitor their progress over time.
• Integrate cross-curricular activities by having students calculate their average speed and distance using math skills.

This lesson plan will not only improve the students' physical fitness but also enhance their ability to set personal goals and reflect on their health behaviours, which are critical competencies in the Health and Physical Education curriculum in New Zealand.