KS4 · Physical education · Year 11
Say goodbye to the sofa
Health and wellbeing: HIIT and couch to 5k team challenges to develop fitness
Learn it. Recall it. Make it stick.
IllumED Slides
IllumED · 1/10
Your learning goal
I can show resilience to work with a pacing guide to improve my stamina.
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Say goodbye to the sofa: slides adapted from the imported teaching text; recall questions created from its keywords, learning points and common mistakes. Self-check practice, with no automatic grading or XP. Answers stay on this page and are cleared when you leave.
What you’ll learn
I can show resilience to work with a pacing guide to improve my stamina.
Key learning points
- Move: running with a straight back, relaxed shoulders and head up reduces excess strain.
- Move: breathing deeply / rhythmically with the nose and mouth maintains a steady oxygen flow.
- Think: awareness of increased stamina enhances overall fitness to help sustain longer physical activity.
- Feel: completing a guided training session can help to feel supported and motivated to stay on task.
- Connect: guided training can foster a sense of community and shared goals.
Words to know
- stamina
- the ability of the heart, lungs and blood to transport oxygen during sustained exercise (cardiovascular endurance)
- resilience
- the ability to keep going, even when it is difficult
- pacing
- how fast you are running
Common mistakes
Pupils think couch to 5k is merely to start running and be able to run 5k immediately.
5k is a popular distance due to the park run (a global brand). However, couch to 5k is a beginner's approach to running using a gradual training plan, over 9 weeks from walking to running.
For parents, carers and teachers
- If the whole school policy means pupils can not have a device, it would be beneficial to start this lesson with a brief presentation on the functionality of the app. Pupils can be included in the music choice whilst running. Encourage pupils to try run 2 and 3 at home.