Course Outline for Physical Education Activity 5K1
Training for Your First 5K (3.1 miles)

Effective: Fall 2024
SLO Rev:
Catalog Description:

PEAC 5K1 - Training for Your First 5K (3.1 miles)

0.50 - 2.00 Units

Designed for students who want to train and complete their first 5K (3.1 miles). In this course students will learn how to prepare physically for this event plus nutritional guidelines for a healthier life.
0835.00 - Physical Education
Letter Grade Only
Type Units Inside of Class Hours Outside of Class Hours Total Student Learning Hours
Laboratory 0.50 - 2.00 36.00 - 108.00 0.00 36.00 - 108.00
Total 0.50 - 2.00 36.00 - 108.00 0.00 - 0.00 36.00 - 108.00
Measurable Objectives:
Upon completion of this course, the student should be able to:
  1. demonstrate an understanding of aerobic training through the use of target heart rate training zones;
  2. demonstrate how to properly warm-up and cool down after a training session;
  3. run/walk 5 kilometers or 3.1 miles.
Course Content:
  1. Calculation of target heart rate training zones
  2. How to use a heart rate monitor to train
  3. Training based on current fitness levels assessed through heart rate
  4. Designing a training plan using heart rate
  5. The importance of warming up and how to do it
  6. The importance of cooling down and why
  7. Basic nutrition for healthy living and performance
  8. Basic strength training to improve running performance
Methods of Instruction:
  1. Activity play
  2. Attendance of live performance
  3. Class and group discussions
  4. Online Assignments
  5. Small Group Coaching
  6. One-on-one coaching
  7. Practice/Demonstration
  8. Distance Education
Assignments and Methods of Evaluating Student Progress:
  1. Calculate your predicted maximum heart rate. Use this number to calculate your target heart rate training zones for 60%, 70% and 85%. Write this down in your journal and turn a copy into the instructor.
  2. Do a 1 mile assessment moving at 70% of maximum heart rate. Record the exact time (to the second). Write this time and heart rate down in your journal and turn in a copy to your instructor.
  3. Demonstrate to the class three different exercises to stretch the hamstrings at the completion of a training session.
  1. Class Work
  2. Class Participation
  3. Exams/Tests
  4. Attendance
  5. Demonstration of practice and skills
  6. Final Examination
Upon the completion of this course, the student should be able to:
  1. Demonstrate improved fitness, and overall wellness, by participating in a consistent training program
  2. Demonstrate and explain the physiological reasons for performing a proper warm up
Textbooks (Typical):
  1. Daniels, Jack (2022). Daniels Running Formula (4th). Human Kinetics.
  • Running shoes
  • Heart Rate Monitor
Abbreviated Class Schedule Description:
Designed for students who want to train and complete their first 5K (3.1 miles). In this course students will learn how to prepare physically for this event plus nutritional guidelines for a healthier life.
Discipline:
Physical Education*