I ran the 5k for the first time in track last year, running around a 15:00. Transitioning into the 8k, what do you think a reasonable goal on a "fast" xc course should be for me? I was just curious so i could calculate my pace for tempos and workouts.
24:40
8k on track: 24:40
8k paved road race (fairly flat) 24:50
8k grassy fairly flat x/country: 25:10
A 15:00 5k on the track is worth a 24:39.4 8K on the track according to
I've read most people will slow down about 4 seconds per mile (20 sec over 8K) on grass versus pavement.(Can't find the link though). Also if you know the total elevation changes of the xc course, you can use the runworks calculator on the left of the screen to determine the effect of elevation change on race time. A relatively flat 8K with 100 foot total uphills and 100 foot total downhills (flatter than most) would slow you down less than 2 seconds per mile compared to a completely flat track.