PEFreePrintable

Cross Country Self-Assessment

A free pe worksheet ready for your classroom. Open in Kuraplan to grab the print-ready PDF, customize it for your students, or generate a fresh version in seconds.

Download now

Name:Date:

Cross Country Self-Assessment

Reflect on your training and race experience. Use your own results where asked; there are no “right” personal feelings. Be honest, specific and kind to yourself. Set goals that are safe and within your control.

My progress

Look at your own recorded results, then complete each reflection.

1.Record your beep test results. Before training: level ____ and shuttle _____. After training: level ____ and shuttle _____. If you did not complete a beep test, write “not recorded”.

2.Work out the change in your beep test level and shuttle count. Show the subtraction or explain how you compared the results. If either result is missing, say what information you would need.

3.Rate your race experience: I met my expectation / I partly met it / I exceeded it / I am still deciding. Name one moment or reason that influenced your choice.

4.Choose one part of your preparation that helped most: regular easy runs, practising a steady pace, short faster efforts, rest and recovery, encouragement, or another strategy. Explain how it helped you.

Race-day thinking

Consider pacing, effort, wellbeing and the choices you made on the course.

5.Imagine a course with a gentle uphill section, a flat section and a downhill section. Which is the safest pacing plan?

Sprint from the start and try to hold the same speed everywhere.
Begin at a controlled effort, adjust on the hill, and run smoothly where the path allows.
Race the person beside you, even if you feel unwell.

6.During a run, a runner feels unusually dizzy and unwell. What should they do, and why?

7.Describe one challenge you faced in training or during the race. What did you do, or what could you try next time?

8.True or false: A beep test score can give one clue about fitness, but it does not measure every part of running ability or personal progress.

TrueFalse

9.Choose one thing you are proud of from your cross-country experience. It might be effort, consistency, courage, pacing, teamwork or learning from a setback. Explain why it matters to you.

A goal for next time

Make a goal that focuses on an action you can control. Include a simple way to check your progress.

10.Write one specific, realistic cross-country goal for next season. Then add one action you will take and one sign that will show you are making progress.

11.What support or recovery habit could help you work towards your goal? Choose one, such as asking an adult for advice, warming up, drinking water, resting when needed or running with a group, and explain your choice.