My conference championships were this past weekend. I ran 31:59 for 10K but split 25:27 through 8K. Splits were 5:07, 5:05, 5:03, 5:04, 5:08, 5:15, 1:17.
If I can split 25:27 for 8K on a track, what can I run next fall?
Also, because of injuries I'm only averaging 45-55 miles a week right now. I was doing mid-high 50s during indoor, which is still low for a 5K/10K guy. I plan to work up to 70+ by August.
It's tough to make a conversion across different surfaces AND distances. Based mostly on my own experience, you should be able to split 8k on a track 20-40 seconds faster than your 8k cross country PR (assuming a flat, fast XC course). This is due to a track's combination of perfect footing, no elevation change, even pacing, etc....
So if you split 25:27 in a track 10k, I would expect high 25's for XC however....if you can break 32 in the 10k right now I would definitely be shooting for low 25's by next cross season. Good luck!
Split 23:51 in the 10k, Cross PR was only 24:27 on a fast course. Was in much better shape for track. Therefore I can tell you nothing, and the question doesn't have a good answer, because there's too many variables.
Track to Cross wrote:
Split 23:51 in the 10k, Cross PR was only 24:27 on a fast course. Was in much better shape for track. Therefore I can tell you nothing, and the question doesn't have a good answer, because there's too many variables.
If you split the same on the track as you did in cross country, you will probably run the same - 31:59
i was in about the same shape for XC last year and track this year
my track 10k pace would get an 8000 split of 26:12. my 8k XC PR was 26:15 on a flat course.
obviously everything depends on the type of XC course you're running.
My 8k splits in track 10ks have always been way faster than my 8k xc times.
I think 25:30 would be a good goal to shoot for next season assuming you get a chance to run on a reasonably fast course. If you can run as fast or faster than your track split it would be a nice improvement.
Ok thank you. I basically didn't have a XC season, missed all March, April and May last year and 3 weeks of no running last summer. Hardly touched 50 miles a week in the fall and ran horrible all season, 27:30 in 8k but finally ran OK at NCAA SE Regionals with 33:22 for 10K , split 26:45 at 8K.
Thanks for the input.
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