THOMAS STREET MIDDLE SCHOOL
Health & Physical Education
The following are individual running workouts. They are designed for a 45 minute HPE period or ActNOW wellness period. There are several different workouts to choose from. They range from moderate to vigorous in intensity.
For each workout, you should choose your workout, set your goal (increase time each lap, keep same time each lap, or not to walk), set your pace. 4 minute rests should be taken between laps.
Workout #1:
Warm-up Lap around the school and stretch of the lower body.
400 m lap
800 m lap
400 m lap
Cool down lap of the school
Workout #2:
Warm-up Lap around the school and stretch of the lower body.
800 m
400 m
800 m
Cool down lap of the school
Workout #3:
Warm-up Lap around the school and stretch of the lower body.
800 m
800 m
800 m
Cool down lap of the school
Workout #4:
Warm-up Lap around the school and stretch of the lower body.
800 m
800 m
800 m
Cool down lap of the school
Workout #5
Warm-up Lap around the school and stretch of the lower body.
1600 m
1600 m
Cool down lap of the school
RUNNING ROUTES AT HOME ASSIGNMENT
For this part of the assignment, you will need to use gmap pedometer to find an 800 m or 1000 m route in your neighbourhood around your house. Once this is in place, you will now be able to workout at home. This can then be added to your at home tracker.
- You should begin and finish at home
- Print off your finished route
- We want to see the following:
The whole route; the distance (in metric); the route saved and URL;
- A brief explanation and description of the route
- Please refer to the sample on the HPE bulletin board for guidance.
Instructions for Finding and Using G Map Pedometer.
Go to
Click on the Wolf
Click on Clubs
Under Running Club, Click on Running Routes.
In the Jump To box, type in Mississauga (This will put you at Pearson Airport)
Click on image and hold as you drag the image to the right.
In the top left corner, click on the + sign once to enlarge.
Follow the 401 to Mississauga Rd.
Move the screen so that Glen Erin Centre is in the middle of the page.
Press the + sign two or three times to enlarge.
Click and drag to find your street.
Click on + to enlarge to max with your street in the middle.
Using the map form, or click on Hybrid to see real life and street names.
In the far left, click the metric button.
Then click start recording.
On your map, double click at your starting point. Move to another point on your route and double click. As you do this a line measuring the distance will appear with the distance in the boxes in the far left.
Continue to double click until you have finished your route.
This is the distance of your route.
Go to this link, to see an example of a route near TSMS: