Im trying to achive the sub 33.
Im trying to achive the sub 33.
Depends on where your mileage/aerobic base is at, but probably 15:45.
I'd say low 16s, assuming a relatively normal xc course that's true length. I always lost so much energy running on grass compared to the road in super shoes.
Yeah hard to say since XC courses vary in distance/difficulty. Need to be in at least 16-flat shape on the track. I'll go a little slower & say that could be 16:30-16:45 for XC if you have good endurance but something closer to low-16s tells you it's much more realistic. I think 15:45 is well under 33:00 10k shape on the roads if run on an accurate course.
Hard to say from XC, as courses vary between golf course US HS XC and muddy, rivers, hilly england XC, and some people do better in XC than roads or vice versa.
I few weeks after I broke 33 I was losing in XC to guys running over 34mins for 10k because of the tough course and because I was going backwards in the deep mud since I normally run with low cadence and long strides, which isnt great in super deep mud. If I’d be taken that as a reference I would’ve thought I was in like 34-34:30 shape
Low 16's on a course of some turns and rolling hills.
10k road course would be flat and no turn.