On a fast(er) Xc course with moderate hills, with a hard packed dirt or short grass surface (maybe like Louisvilles Tom sawyer park) how much slower will it be in comparison for track?
For example I have run 14:29 on the track, what should I aim for on a faster Xc course?
What's the general rule of thumb for conversions.?
15:15
14:29. There's a lot of downhills that you don't find on the track. Just run the uphills the same pace as you do on the track and let gravity take you down hill.
Moby Dick wrote:
14:29. There's a lot of downhills that you don't find on the track. Just run the uphills the same pace as you do on the track and let gravity take you down hill.
???
Disregard milethons prediction, there's no way the grass is taking nearly a minute off. I'm gonna be straight-forward here, terrain is mental. A big thing about people PRing in road races is that mentally, they believe they'll PR and be able to do the miles faster so they will. Obviously there is some truth that the roads faster than grass. Basically what I'm saying is conditions will only slow you down as much as you let them. I'd say no slower than 14:50. Good luck.
Add 3 seconds for every km.