5:00 1600m indoors equivalents

TrackBot! VDOT 5:00 1600

I ran 5:04 last week and ran 17:46 during cross country (on a hilly course), so I'd say it is fair to say 5 flat is worth 17:30 on a FLAT course.

VDOT for 5:00 1600could not determine unit: 59

Equivalent race times based on VDOT:

Marathon: 02:45:44

Half marathon: 01:19:17

15K: 00:55:05

10K: 00:35:52

5K: 00:17:17

3Mi: 00:16:39

2Mi: 00:10:46

3200m: 00:10:42

3K: 00:09:59

1Mi: 00:05:02

1600m: 00:05:00

1500m: 00:04:40

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lololwatt wrote:

I ran 5:04 last week and ran 17:46 during cross country (on a hilly course), so I'd say it is fair to say 5 flat is worth 17:30 on a FLAT course.

hmmmm. I consider myself more of a strength based runner and I've ran only 3 miles this season:

5:18

5:06

5:01

however my pr during xc was only 18:47. I seem to struggle turning my track times into Xc times.

TNE wrote:

lololwatt wrote:

I ran 5:04 last week and ran 17:46 during cross country (on a hilly course), so I'd say it is fair to say 5 flat is worth 17:30 on a FLAT course.

hmmmm. I consider myself more of a strength based runner and I've ran only 3 miles this season:

5:18

5:06

5:01

however my pr during xc was only 18:47. I seem to struggle turning my track times into Xc times.

It's because you're not aerobically developed. You need to run more weekly miles for the next couple years.

I believe it. I have a 4:58 PR and I'm very close within a few seconds of all the times except for the ones I haven't ran

TrackBot! VDOT 4:18 1500m

VDOT for 4:18 1.5km: 64.6

Equivalent race times based on VDOT:

Marathon: 02:33:20

Half marathon: 01:13:15

15K: 00:50:56

10K: 00:33:11

5K: 00:15:59

3Mi: 00:15:24

2Mi: 00:09:57

3200m: 00:09:53

3K: 00:09:12

1Mi: 00:04:39

1600m: 00:04:37

1500m: 00:04:18

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It's a 10:52 3200 and 2:13 800. Times are irrelevant in XC without knowing specific course and conditions. Flat road/track 5k is 17:36. I'm not making any adjustment for indoor/outdoor because generally there isn't much difference (except you get faster by spring)- unless you're running on a really small crappy indoor track.

TrackBot! VDOT 8:59 3000m

VDOT for 8:59 3.0km: 66.5

Equivalent race times based on VDOT:

Marathon: 02:29:33

Half marathon: 01:11:26

15K: 00:49:40

10K: 00:32:22

5K: 00:15:35

3Mi: 00:15:01

2Mi: 00:09:41

3200m: 00:09:38

3K: 00:08:58

1Mi: 00:04:32

1600m: 00:04:30

1500m: 00:04:11

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From experience, here are some of my races:

5:04 indoor, 4:55 outdoor as Soph

5:02 indoor, 4:48 outdoor as Junior, with 2:08 200

So based off the 5 flat, low 4:50s or high 4:40s is my guess.

The season I ran around 5:00 (outdoors) I ran 10:42 3200 (outdoor), 2:18 800 (relay outdoor), and 17:10 5k (XC) following season. But a lot depends on circumstances and training. A different season, I ran 5:00 mile indoor and dropped to 4:50/10:26 outdoor, but that was without focus on indoor. A lot depends on your experience and tendencies... ie whether you tend toward distance or speed (obviously more distance for me). And a 5:00 1600 should come out to 17:30 for a fairly easy XC course... If you're over 18:30 and run a 5:00 mile you seriously need to up your mileage.

TrackBot! VDOT 4:40 1500m