Form groups of four and number the participants within the group. The participants run behind each other in single file with a certain distance between them and at a normal basic pace (number one at the very back, number four at the very front). Number one catches up with number two, then number two catches up with number three, before number three catches up with number four. The number four now runs back to the number one before catching up and replacing the person in front starts all over again. According to the time specified by the sports director, the participants continue to move at the basic pace and the respective pace changes without interruption.
Variant I:
Change the distance of the participants.
Variant II:
Change the basic pace.
Variant III:
Change the group size (3-8 participants).
Variant IV:
The number one picks up the number two. The pair catches up with number three together, number three now takes over from number one, etc.
Intensity level: 3 (medium)
HFmax: 80-90%
Speaking rule: speak in complete sentences
Note: the exercise form is suitable for tempo and intensity changes
